Image9Workout for 1-12-2015
Music: Crosby, Stills, and Nash
T-Shirt: Ask Your Doctor If Getting Off Your Ass Is Right For You

A lot of body weight stuff today.

Along with some “movement” stuff.

First: “Tabata Style” ExercisesImage1

In a nutshell: “Tabata Style” is doing max reps in 20 seconds. Then you get a 10 second break. You repeat this 8 times.

Doesn’t seem too bad…on paper!!

Max Reps, 20 sec on, 10 sec off

1. SquatsImage8
2. Bridges
3. Push Ups
4. Leg Raises
5. Lunges
6. Toe Hops

Yep…it was “bad”. But “bad” enough to do again…sometime!

Second: Movement StuffImage16

A bunch of different movement stuff.
You could call it dynamic flexibility, dynamic stretching, or just dynamic!

Full Squat, chair support, rock forward
Medium Lunge position, grab ankle of bent knee, rock forward, chair support
Long Lunge, lean backImage14
Long Lunge, hands to floor, come up, hamstring stretch front leg hand on toe, other hand still on floor
Long Lunge, hands to floor, come up, hamstring stretch front leg hand on toe, other hand still on floor, back down, hands to floor, then rotate opposite hand to ceiling, look at hand

Side Squat, chair support
Sit on Chair, #4, push knee down, then lean forwardImage18

Full Squat and push knee out, chair support
Full Squat and push out both knees with both elbows
Full Squat and, thumbs up/two fists, head to thumb/fist
Knees on floor, groin stretch

Table position hip rotation in/out, on toes, knees to floor
Squat hip rotations, knee to floor for IR (may need a chair or hands on floor)Image19

Full squat, slide left leg back and right arm forward, chest to floor

All 4s, knee to chest, then all the way back
All 4s, knee bent, hip rotations, in/out
All 4s, leg straight, leg rotations in/out

Bridge, heels by butt, hold onto heels, go up onto heelsImage21
Bridge, heels by butt, hold onto heels, up onto toes
Bridge up onto toes, and reach back

Video:

 

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