Circuit 1 “GRAVITY”
A lot of time we forget how strong gravity really is…
When you exercise using your own body weight, don’t forget- …you are still using plenty of weight. Just think of your weight and imagine lifting it with your arms. lol
So… Let’s Never sell short the idea of working out with our own body weight- No matter where we might be in our level of fitness or strength.
When i think of lifting my entire body against the force of gravity, it makes me shudder a bit- because…
…Remember: Gravity keeps us on a rock that is spinning rapidly through space….
So Today I am giving a serious shout out to our friend- “Gravity” and starting off my ‘Playa 6.0′ – (60 day beach body program) with some very simple motions in more or less a pilates style. We will use both continuous flow as well as some static poses to really begin strengthening our deep inner core, and tightening from within.
*Make sure to focus on your FORM, and try not to break it throughout the exercise. … if you need a quick break simply relax on the floor for a couple seconds… and quickly go back to the position. …But whatever you do don’t start sagging or compromise your form for a couple extra seconds… it’s not really worth it. …
*Check out extra tips on maximizing your core exercises in “Core Values”
Now for a step by step:
*FIRST* make sure you LOOSEN UP & STRETCH!! … 5 minutes
Muscles tear when they are mad at you for not stretching them.
Don’t piss your muscles off… Stretch them!
Your calves, hamstrings, back… everything! And if you are holding your stretches- try to hold each one for about 30 seconds.
Also Be sure to open up your hips and shoulders and get your machine ready for the work it’s about to do.
(*See good stretching and foam roller technique in “Flexibility”)
Warm up: 6 minutes…
-Just like we start our car and warm up our engine; we must start our engine and warm up our body…
Jumping Jacks- Mummies- Butt kicks
Switch from one to the other every 30 seconds, and find a good pace so you can do this for 6 minutes non stop. *Remember to breathe at a steady pace.
Now for the exercises…
Form- Lay on your back- Feet planted flat, firm, & shoulder width a part. Ankles should be Directly underneath your knees and your arms by your side- palms facing upwards.
Quickly bring your Hips All the way up- Making your body as flat as possible from your shoulders to your knees.
Tempo- Hold position for 20 seconds
Slowly lower hips- 5 seconds on the way down & immediately bring them back up
(DON’T touch the ground in between reps.)
Really squeeze your bum and use the lower back in order to bring your body off the floor.
Side planks-6 each side
Form- Lay on your side-propped up on one forearm, making sure your elbow is directly below your shoulder Stack your feet- one Right behind the other. (your top foot in- rear)
Place your extra hand on your hip (that is facing the ceiling)-
& make sure your shoulders are lined up with each other & pressed back with good posture.
Also make sure your body is in a STRAIGHT line from elbow to heel.
Tempo- Same as Bridges- Above
(Try not to touch in between reps)
3 point Plank- 5
Form-Sterting in a normal forearm plank. Lift one elbow about an inch off the ground and hold the position. Switch to your foot.. and continue Rotating Clockwise through both elbows and feet. Completing all four is one rep.
Tempo-Hold each one up for 20 seconds, resting after one rep.
Rolling Superman- 5
Form- Rolling from a side superman to a regular superman position (on belly) to other side and then a V pose with back downwards.
Palms facing each other- and arms extended straight up the entire time & toes pointed….
*except- when facing upwards in a V-toes flexed engaging core and arm straight out in front of you (palms still facing each other)
Chest forwards, shoulders back, and chin up.
When facing downwards toes pointed and engage the glutes, with Only hips left on ground
Tempo-Hold each position for 20 seconds. Completing both sides, upwards and downwards- is one rep. Rest in between reps.
Spiderman- 12 each side
Form-Forearm plank bringing knees up to same elbow
Hold knee out and open up hips flat to ground. Don’t roll forward on the toe
Tempo-Keep knee at elbow for 5 seconds and no rest in between
Try for 3 sets,