LIVING  TO  THRIVE AND LEARNING TO STRIVE.

Master Personal Trainer                         

Travel:   Gurl on the Go  //

Fast.    Fun.    Fierce.

Mountain Climbers

Start on all fours, hands underneath shoulders with knees underneath your hips. 

Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles.

Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest.

Pause, return to the starting position and repeat with your left leg. That’s one rep. Alternate until you’ve completed all your reps.

**You can run these or walk them.**

Jump Squat

Stand with your feet wider than hip-width apart, toes pointed slightly out.


Keeping your chest upright and core tight, bend your knees and sit your hips back.


 Press through your heels to jump as high as you can off the ground, swinging your arms behind you 


Land softly and immediately lower into your next squat.

Inchworm to Pushup

Stand with feet hip-width apart.

Fold forward, bringing palms to floor (bend knees if necessary)

Walk hands forward to plank position, wrists under shoulders.
 
Perform 1 push-up (modify by bringing knees to floor if needed).

Walk hands back to feet; stand up to complete.

V up

Lie faceup on the floor with your legs and arms straight above your head.

In one movement, lift your torso and legs as you bring your hands towards your feet.  Return to the start position.






Equipment:  No Resistance

Frequency: 
8 times each exercise 

                            20 seconds activity 10 seconds rest

(Complete one exercise and then move on.)


Intensity: Perform each exercise as fast as possible from the first set to the eight.


Download a "TABATA TIMER" and have fun!!!



 

Glute Bridge

Lie on your back, knees bent, feet flat on the floor hip-width apart, arms relaxed at your sides.


Lift your glutes off the floor, pushing with your heels, so your body looks like a straight line from your knees to your shoulders.


Squeeze your glutes and abs at the top and hold for two seconds, then take three seconds to slowly lower back to the floor to start.

 

The Sprinter

Assume a 1/2 kneeling position with your right leg forward and left leg back.

Drive the left knee up and come to standing balancing on the right leg.


Drive your right arm forward from your shoulders, until fingers are level with your chin. Keep the bend in the elbow and arm squeezed against your side. and return the start.



Superman

Lie on your stomach and draw your belly button toward your spine to tighten your abs.


Keep your legs straight, arms stretched out over your head, and palms facing each other.


Arch your back and raise your arms chest and legs. Hold for 5 to 10 seconds and slowly lower to the floor.

Forearm Plank with Elevator Arms

Start in plank position on your forearms with your feet shoulder width apart and your body flat from the top of your head to hip to heel.


Press your body up to a push-up position, hands underneath shoulders and then lower yourself back down into forearm plank position.


Do all the reps on one side or alternate sides.