Please follow and like us:

Hi Everyone! Today is a cardio day. For me that meant a 30 minute easy run. Watch the video for some alternative options for getting your cardio in. Feel free to leave a comment about your favorite cardio workout! Note, in the video my jump rope is too long. You shouldne’t need to flail your arms quite so much while you jump rope.

Below is the link for Sun Salutations. You can use them as a warm-up or to get your full body workout for the day.

<iframe width=”560″ height=”315″ src=”http://www.youtube.com/embed/RtL-FFmsBTg?rel=0” frameborder=”0″ allowfullscreen></iframe>

Please follow and like us:

Today’s workout is the Glute Bender. It’s a full body workout that incorporates plenty of abs, core and butt work. I believe that you should use your workouts to get the most out of them, by using movements that use more than one part at a time. Each step of the workout is explained in the video. The reps of each are listed below.
*Note: I repeated this workout in a full length video: Work it All Out-Glute Bender Take 2

Start out with the Warm-up!

1. Plank Pose-Knee to elbow with leg lift
Newbies: 10 reps per leg
Intermediate: 15 reps per leg
Advanced: 25 reps per leg

2. Warrior 3 with Squat
Newbies: 10 reps per leg
Intermediate: 15 reps per leg
Advanced: 25 reps per leg

3. Heel Tap Leg Lifts
Newbies: 10 reps
Intermediate: 15 reps
Advanced: 25 reps

4. Leg Series (Typically I do 10 of the lift, 10 drops, and end with 10 combined per leg. That’s 30 per leg. For a description check the video)
Newbies: 10 reps per leg
Intermediate: 15 reps per leg
Advanced: 25 reps per leg

5. Ball Leg Lifts
Newbies: 10 reps
Intermediate: 15 reps
Advanced: 25 reps

6. Butt Ball Lifts
Newbies: 10 reps
Intermediate: 15 reps
Advanced: 25 reps

7. Plie Jumps
Newbies: 10 reps
Intermediate: 15 reps
Advanced: 25 reps

8. Squating Leg Lifts
Newbies: 10 reps per leg (20 total)
Intermediate: 15 reps per leg (30 total)
Advanced: 25 reps per leg (50 total)

9. Wall Sit Leg Lifts
Newbies: 10 reps per leg
Intermediate: 15 reps per leg
Advanced: 25 reps per leg

10. Side Plank Drops
Newbies: 10 reps per side
Intermediate: 15 reps per side
Advanced: 25 reps per side

Please follow and like us:

All good workouts should start with a warm-up. It doesn’t matter what type of workout you are doing after your warm-up, Sun Salutations work every muscle in your body. They can also be used as a cool down, or a full workout (just vary the reps). For todays workout I recommend doing 2 full Sun Salutations to start, and 2 for cooldown.