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Workout Wednesday | #FitWithNic

November 29, 2017 ,

Workout Wednesday v2 wc.jpg

Well hello there love, and happy Hump Day to you!  How are you doing, and how is your fitness doing?  Today’s workout from last Wednesday is one that focuses on the lower body and burning it out.  When I say that this workout left me sore the next day…insert slow walking Nic smiling because it clearly worked!  The focus is to burn the muscles out and each exercise is focused on one side at a time with the exception of two, to do just that, burn so good.  Complete each exercise for 15 reps or 30 reps for those alternating sides counting each side through, repeated three times through.

Lunge Knee Tap Downs Left-15
Stand with feet hip width apart.  With you left leg step back behind into a runners lunge.  Be sure that your knee will not go past your front toe for proper form.  Lower you left knee down to the group touching your knee to the ground.  Lift your left leg back up to starting position and repeat for a total of 15.

Plank Walk Outs-15
With feet hip width apart bend over from the waist, bend your knees if needed and walk out to where your hands are directly under your shoulders.  Walk back in towards your feet bending your knees if needed and repeat.  Once you complete the full rep count tuck your chin to you chest and roll-up with your head the last part of you to come up.

Lunge Knee Tap Downs Right-15
Stand with feet hip width apart.  With you right leg step back behind into a runners lunge.  Be sure that your knee will not go past your front toe for proper form.  Lower you right knee down to the group touching your knee to the ground.  Lift your right leg back up to starting position and repeat for a total of 15.

Squat Front Kick Left-15
With feet directly under your hips lower your butt towards the floor as if you are sitting in a chair.  Lower as low as you can comfortably do so without leaning forward keeping your back as straight as possible.  Pressing through the ball of your feet come to a standing position then lifting your left leg kick your foot forward while squeezing your butt holding for a few seconds to target that butt.  Lower foot back to starting position to feet hip width apart and repeat on the same side for a total of 15.

Full Sit Ups Alternating Side Twists-15 (each side counts as one rep)
Lay flat on your back with feet extended in out in front and your hands above your head.  Using your core pull yourself up into a rotate to your right side and return down lowering each vertebrae of your back to the ground.  Repeat this same process alternating on the opposite side from the first time.  This counts as one rep if going to 15 or if you are counting each side then it counts as 2 with 28 more to go.

Squat Front Kick Right-15
With feet directly under your hips lower your butt towards the floor as if you are sitting in a chair.  Lower as low as you can comfortably do so without leaning forward keeping your back as straight as possible.  Pressing through the ball of your feet come to a standing position then lifting your right leg kick your foot forward while squeezing your butt holding for a few seconds to target that butt.  Lower foot back to starting position to feet hip width apart and repeat on the same side for a total of 15.

Swimmers Alternating Side-15 (each side counts as one rep)
Lie on your stomach with feet extended behind you and your hand above your head.  Lifting both your hands and feet up into the air, start to alternate your hand and foot lifting into the air alternating sides.

Now don’t forget to stretch out those muscles that you burned out.  I mean who needs an injury, uhh nobody.  I will see you here next week cause today’s Wednesday workout is an upper body killer that I am wondering how it will go.  See ya next week 🙂

Much Love,
Nic

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