Real Food Family’s 10-minute Weekly Workout #2

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Fitness General Health and Nutrition Health VideosJanuary 7, 2013November 29, 2013
Real Food Family’s 10-minute Weekly Workout #2

I hope you’re enjoying these videos…they’re kicking my butt!!! Please share!

Click here to go to the after-workout Basic Stretch Video.

Here’s the picture guide (but I recommend watching the video at least once for proper instruction…Oh, and FYI, my faces look ridiculous in these photos because they are screen shots from the video and I never stop talking.) :

Start with 5-10 basic sun salutations. Stand with feet facing the front, hip-distance apart. Lengthen your back and tighten your abdominal muscles (core). Open your arms to the side to reach up to the sky, opening your chest to the sky.
Open your arms and dive to the floor for a quick hamstring stretch.
Step or jump to a strong plank position: stack shoulders over elbows, elbows over wrists. Stretch the heels toward the back wall and engage your abdominal muscles.
Squeeze elbows against your body as you lower to the ground, then pressing your body forward to an “upward dog” position.
In the “upward dog” position, only your hands and the tops of your feet are on the ground- legs straight with knees, thighs and hips OFF of the ground.
Tuck your toes and lift your hips to a “downward dog”, lifting the tailbone and pressing away from your hands with legs as straight as possible. Step or jump your feet between your hands and open hands out, lifting the body back to the standing position. Repeat this series of steps 5-10 times.
Sit on your knees and place one hand on the floor to your side. Keeping “standing” arm strong, pressing away from the floor, extend feet out to the side with the bottom foot tucked behind the top foot. (Moderation: leave bottom knee on the floor.) Lift the hips to a strong side plank position, extending your free arm up to the ceiling.
Complete 10 Mermaids: twist and reach the “working” arm under your body then back up to the sky. Return to your knees when you are finished and repeat this exercise on the opposite side.
Stand with feet together and lift one leg with toes pointed and touching your knee.
Hold the abs tight and extend the leg to the back, parallel with the floor, reaching the arms forward.

After doing the “see-saws”, before dropping your leg to the floor, extend your leg back with your arms to the side and pulse your leg up as high as possible 8-10 times. Repeat this exercise on the other leg.
Stand in first position with heels together and toes facing out (not too far). Arms are rounded, lifting under the armpits, with hands rested just a few inches from your hips.
Spring up to a “releve” with legs straight and heels lifted as high off the floor as possible. Return to the plie (bent knees and heels on the floor) and spring up again 8 times. After 8 reps, lower the heels without bending the knees then lift heels high again for an “eleve”. Repeat 8 times.
With heels lifted high, bend the knees into a “forced arch” position, then straighten legs, keeping heels lifted. Repeat 8 times. Finally return to the “releve’s” (bent knees with heels on the ground, then springing to a straight leg with heels lifted) and do 8 reps.
Repeat this entire series of releve’s, eleve’s, forced arch lifts, and releve’s in 2nd position: feet spread apart with heels just under shoulders and toes facing out.

Good job! I hope you enjoyed your workout!

Click here to go to the after-workout Basic Stretch Video.

See you next week.

 

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