barre

Strength building core finisher workout

 

A strong core will support everything else you do, but when most people think of core they only think of abs. Head trainer Alexa Towersey and Jenna Douros show us how to build up your core. 

 

 

 

alexa-and-jenna.jpg

 

The core includes all of the abs (deep and superficial) in addition to the muscles of the hips and lower back. These four exercises are designed to target as much of the core as possible. When combined with the flexion, extension and rotation exercises in the DB Complex and HIIT workout, you have a very comprehensive workout plan. Where possible, think of squeezing the inner thighs together and drawing the pelvic floor in and up (think holding your pee mid-flow) – this is the most surefire way to activate the midline and the ‘lazier’ lower and deep transverse abdominals. We don’t just want a washboard stomach on the outside, we want a corset on the inside. You can do the exercises in any order but I like to start with the lower abs (reverse crunches) and finish with a neutral spine (reinforcing correct posture for the day).

Reps: 20 of each

Progression:

Week 1: 1 set | Week 2: 2 sets

Week 3: 3 sets | Week 4: 4 sets

 

Reverse Crunch x 20

core-finisher-crunch.jpg

 

Lying on your back, lift your legs in the air with your knees slightly bent. Place your hands on the floor beside you. Without momentum, use your lower abs to slowly curl the hips off the floor as if you want to touch your toes to the ceiling. Slowly lower them back to the starting position. This is one rep.


 

Knee Hugs x 20

core-finisher-knee-hugs.jpg

 

Sit down on the mat with your knees bent, your hands hugging your knees and lift your feet off the floor. Open your arms, extend your legs as long and as low as possible without arching your back. Lift your torso, bend your knees, and return to the starting position.

 


 

Window Wipers x 12

core-finisher-wipers.jpg

Lie on your back and raise your legs 90 degrees. Spread your arms straight out to your sides for support. Rotate your legs to one side, stopping short of touching the floor. Rotate to the other side. Try and reach the top hip on the rotation while keeping the opposite shoulder on the ground to make sure you’re not only working the abs but getting a great stretch through the upper (thoracic spine). As you improve, bring your arms closer in to your body so they offer less stability.

 


 

Plank-Ups x 12

 

core1-finisher-plank-ups.jpg

 

 

The goal is to maintain a solid plank position throughout the whole exercise and to not let your hips sway. Start on your elbows and toes. Keep your hips as still as possible, push up with one hand, then the other, until you are propped up in a push-up position. Lower back down to your elbows one arm at a time. Halfway through, change your leading arm so you strengthen the other shoulder as you press up to your hands. Note: hand placement should be where your elbows were – don’t cheat the movement by just trying to straighten your arm.

 

Models/Trainers: Alexa Towersey (@actionalexa) &
Jenna Douros (@jennalouise_jl)

Photographer: Jason Lee // @jasonminilee

Wearing: Douros – P.E. Nation // Towersey – Heroine Sport
(shoes by Athletic Propulsion Labs) via Stylerunner

 

 

 

 

 

 

{nomultithumb}

 



from Fitness http://ift.tt/2mIBmp7

Superfood strawberry protein milkshake recipe

 

Alleviate the brain fog and keep your mood in check with this protein smoothie.

Ingredients (makes one smoothie)

 

Method

1. Combine all ingredients in a blender

2. Blend until smooth

3. Pour into a glass and enjoy!

 

NUTRITION (per smoothie)

Protein: 19g // Fat: 5g //

Carbs: 16g // Calories: 213g

 

 

{nomultithumb}

 



Source : Diet & Nutrition http://ift.tt/2D7WqfE

Jenna Douros' HIIT workout sampler

 

Designed to get your heart rate high and burn max calories this HIIT circuit by Jenna Douros will also help you improve your muscle endurance and cardiovascular fitness.

 

 

 

 

jenna-workout-hiit.jpg

 

It requires only your body weight, so you can perform the workout literally anywhere. Complete all exercises back-to-back, as quickly as possible, with only transition time as rest. At the end of the round, rest for 30 to 90 seconds. Complete 2 to 5 rounds.

Kick-sits x 20

 

 

jenna-kicksits.jpg

 

 

 

 

Start in a bear position, hands directly under shoulders and elbows/knees hovering approximately an inch off the ground, under hips. Keep both hands planted on the ground while you thread one leg though to the opposite side until your hip taps the ground. Bring your leg back through the same way and repeat on the opposite side.

Plyo Push-tucks x 10

jenna-plyopushups.jpg

 

Start by lying on your belly with your hands flat on the floor, tucked just under your shoulders. From this position you want to push your body up into a raised plank position while simultaneously tucking both knees towards your underarms. Return the same way and repeat for a total of 10 reps.

In and Outs in Squat Position on Toes x 20

 

jenna-inandouts.jpg

 

Start in a squat position. Now raise up onto your toes before jumping both feet out wide and back in again. That’s 1 rep.

Wall Walks x 8

jenna-wallwalks.jpg

 

Start by lying on your belly with your feet touching a wall and hands above your head. From this position, reverse/push your body up the wall, walking your hands all the way in so that your chest meets the wall. Return the same way and repeat for a total of 8 reps. You ould regress this exercise to reverse burpees, where you just place your hands on the ground as if for a regular burpee and jump your feet up the wall.

Travelling Mountain Climbers x 10 each direction

 

jenna--travellingmountain.jpg

 

Just like your standard mountain climber; the difference being you will move left for 10 reps and right for 10 reps.

 

{nomultithumb}

 



from Fitness http://ift.tt/2DiCZlg