MOVING AROUND

Posted: May 16, 2017 in Body Weight, Core, Core Abs, Exercise, fitness, Movement
Tags: , , , ,

Workout for 5-15-2017. Yep…it’s been awhile since I updated this!!

T-Shirt: MAXIMUM EFFORT

Music: Variety of Brown Eyed Girl…that is until Randy decided to put in another CD that had a skip in it. And yes…we use CDs. Actually we can use albums as well (vinyl) if we wanted.

This was an all “movement” workout. Movement seated, supine, prone, kneeling, standing, and “walking”. And I don’t even have a “movement” certification!!

We transitioned from one movement to another. Some kinda easy. Some a little more difficult…but not by much.

Oh…it was 97 degrees in the gym when we started…

  • Plantar/Dorsiflex
  • Ankle Circles In/Out
  • Seated on floor, hip flex, turn neck to opposite
  • Seated on floor, hip flex, passive pull
  • Seated on floor, slide leg up, abd, turn neck to opposite
  • Seated on floor, hip flex/abd(drop to side), turn neck to opposite
  • Seated on floor, reach for toes

 

  • Supine knee extension
  • Supine SLR
  • Supine leg circles, in/out
  • Supine crunches
  • Supine side crunches
  • Supine leg raises
  • Supine opposite foot to hand
  • Supine opposite foot to hand, hand close to floor
  • Sidelying arm circles, turn neck

 

  • Prone Rear shoulder roll stretch
  • Prone trunk/arm rotation
  • Plank
  • Push up plank, fingers forward, toes move body
  • Push up plank, fingers to side, rock side to side, turn neck to side
  • Push up plank, fingers to rear, toes move body
  • Push up, w/single leg hip ext
  • Press up/cobra
  • Push up, roll right then left
  • Push up position, feet walk up to hand
  • Push up position, hand walk to feet

 

  • Hands and knees, head nods
  • Hands and knees, arm/trunk rotation
  • Butt to feet-look down, to start-look up
  • Spread knees, butt to feet-look down, to start-look up
  • Crawl forward and backward
  • Hands and knees to full squat

 

  • Squat weight shift side to side, turn neck to the side
  • Squat weight shift front to back
  • Squat flat feet onto toes
  • Squat lean left/right touch floor
  • Squat, elbows push out knees
  • Squat, hands/elbow push out knees
  • Squat, right hand on ankle, left arm overhead, twist
  • Squat, left hand on ankle, right arm overhead, twist
  • Squat both hands on floor move into table

 

  • Table single leg hip flex
  • Table single SLR
  • Table opposite foot to hand
  • Table hand walk back to squat

 

  • Squat to long lunge, lean back
  • Squat to long lunge, twist
  • Both knees on floor, left kneel-right kneel
  • Squat hold onto toes, butt up
  • Squat to stand, extend back, hands on hips

  • Stand, extend back, hands overhead reach back
  • Stand, toe in, lean back hands overhead
  • Stand, toes ahead, lean back hands overhead
  • Stand, toes out, lean back hands overhead
  • Stand, reach back to each knee
  • Stand, extend back, touch toes
  • Stand, arm circles
  • Stand, hip flex
  • Stand, hip flex, opposite arm swing
  • Stand, hip flex-knee ext
  • Stand, hip flex, hip abd

 

  • March, elbows bent, trunk twist
  • March with high knees, elbows bent, trunk twist
  • March with high knees, arm swings
  • Butt up-hands on floor, legs straight, forward/backward
  • Monkey walk
  • Bunny hop forward
  • Bunny hop backwards
  • Bunny hop side ways
  • High leg kick, out to in
  • High leg kick, in to out
  • High leg kicks
  • Gallop
  • Skip
  • Walk, opposite hand to foot in back
  • Walk, opposite hand to foot in front
  • Walk, opposite hand to foot in front and back

 

Video: 

 

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