Chances are you’ve made a resolution you promised to keep but then didn’t hold up your end of the bargain. You’re not alone. This year, resolve to following through! It’s super easy to fall out of shape and ridiculously difficult to get back in. Its the beginning of a new year and the perfect time to start incorporating working out into your daily routine. Make this a lifestyle change (allegedly, about 75% of people stick to their goals for at least a week, less than half (46%) are still on target six months later). Setting a goal that’s realistic will help keep you enthusiastic throughout the year. I promise you that you’ll have a healthier, happier, fitter and overall more awesome year. Stick to it, track your progress, be realistic and reward yourself. Let this be to improve your health if nothing else! Self care is not selfish or self-indulgent, it’s absolutely necessary! Self love should be a priority. A lot of people struggle to be self-motivated to work on their goals of self love and confidence and tend to look towards companies like The Woman School for women’s integrated health and help them to get onto the right track and on a happier path!
So no matter what path you choose to persue, here’s to a year full of health, wealth, positivity, prosperity and most importantly, SELF LOVE.
xx
Do 10 reps of the following exercises back to back, one after the other. Repeat 3x.
These can be done anywhere. Look for objects in their natural habitat to use for your benefit.
Walking Lunge
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings
- Begin standing with your feet shoulder width apart.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
- Drive through the heel of your lead foot and extend both knees to raise yourself back up.
- Step forward with your rear foot, repeating the lunge on the opposite leg.
Walking Side Lunge
Main Muscle Worked: Quadriceps
Other Muscles: Glutes, Hamstrings
- Assume an athletic standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up. This will be your starting position.
- Staying low, take a slow, lateral step to the right. Keep your toes pointed forward and stay low. Extend the left knee, driving your weight to the right, flexing the knee and hip into a side lunge. Maintain good posture through the entire spine, keeping your head and chest up.
- Pause at the bottom of the motion, and then extend through the working leg to return to a standing position, transitioning into a lunge to the opposite side.
Step Up
Main Muscle Worked: Glutes
Other Muscles: Hamstrings, Quadriceps
(find a bench, a curb, a boulder, etc)
- Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
- Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
- Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.
Beach Running
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings
- Choose a reasonable distance (make a line in the sand, or run to a land marker). Sprint to the line. Jog back. Repeat.
(Distance suggestion: 1 full length of a basketball court – 50 ft)
In and Out Crunch
Main Muscle Worked: Abdominals
(Lay on the sand, pavement, or bench)
- Start with your legs extended (parallel to the ground) and your hands behind your head
- Bend your knees and pull your upper thighs into your midsection as you bring your head to meet your knees. Contract your abs
- Extend your legs back out. Lower head towards ground.
- Return to the starting position. Repeat
(Note* your legs and head should never touch the ground)
Toe Touches
Main Muscles Worked: Hip Flexors
- Select an object that brings thigh parallel to ground when foot touches it (or close)
- Assume start position with right toe on box and left on ground
- Drive left knee up and lightly touch toe on box while simultaneously lightly touching right toe on ground
- Continue in alternating fashion. Repeat.
Bench Jumps
Main Muscle Worked: QuadricepsOther Muscles: Calves, Glutes, Hamstrings
- Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
- Perform a short squat in preparation for the jump; swing your arms behind you.
- Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
- Jump up onto the bench, landing with the knees bent, absorbing the impact through the legs.
- Straighten legs as you come out of squatting position.
- Jump down. Repeat.
Lateral Side Jump (Ski Move)
Main Muscle Worked: Adductors
Other Muscles: Abductors, Calves, Glutes, Hamstrings,Quadriceps
(if you don’t have an object to jump over, draw a line in the sand, use a street line, or place your water bottle on ground)
- Assume a comfortable standing position, with the line positioned next to you. This will be your starting position.
- Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side.
- Bring your knees high enough to ensure your feet have good clearance over the object/line.
- Land on the other side of the object, using your legs to absorb the impact.
- Reverse jump to the other side. Repeat.
All photos taken by Merideth Morgan
