Exercise Challenge: Lat Pull Down

Lat pull down 

(Latissimus Dorsi) 

Stand upright with feet shoulders width apart and knees slightly bent.  Grasp tube in the middle with your hands 12-18 inches apart. 

 Extend arms overhead.  Keeping elbows slightly bent, pull arms down and out.  Tube should go behind the head. 

*Keep wrists straight.  Pull arms down to shoulder’s height.  You may choose to hold loose ends of tube to keep them from flopping about.

*Extra challenge, plie down as you pull arms down.  Take it a step further and hold the plie through the movement.

Do 2 sets of 10-15 reps.

Exercise Challenge: Tick Tock Squats

The word ‘exercise’ is derived from a Latin word that means “to maintain, to keep, to ward off,"  which is exactly what we’re doing when we train all physical systems in the body with a variety of exercises, performed as many days per week as possible. By working our agility, balance, cardiovascular system, strength and flexibility on a regular basis we ‘ward off’ diseases and health problems. In this flu/cold season, we all need all the help we can get to stay healthy.  So, give your immune system a boost by finishing off the day off with some tick tock squats like StrollerFit moms have done today. 

Tick Tock Squat 

(Quads , glutes , hamstrings , adductors )

Stand on tube with both feet shoulder width apart.  Keep toes pointed forward.  Sit back as if sitting in a chair.  Keep chest up and avoid folding torso to knees.  Weight is pushing though heels.  

As you come back up lift one leg out to the side. Of course it helps to have your child watch "spot" you and make sure you're doing it right. :) 

  

Repeat to opposite side.

*Do not allow knees to go in front of ankles during squat.  Keep chest up and back straight.  Do not bend at waist.

Do 2 sets of 15-18

Exercise Challenge: Upright Row with mommymuscle® bar

Are you enjoying those advent calendar goodies, and all the other holiday treats like I am  so many people are? :)  Its that time of year with decadent foods, and sweet treats everywhere you look.  Not to mention it is freezing cold outside, and the motivation to get out and exercise plummets. I know.  But don't let this be you!

 Here is an exercise StrollerFit moms are doing (inside) today, and I challenge you to incorporate it into your exercise routine today as well. These pictures were taken a month ago before we took our exercises into a nice warm gym.  You can do these in the comfort of your own home as well (along with all the other exercises I post).

Upright Row 

(Shoulder Girdle)

Stand on tube with both feet.  Cross tube and grab opposite handles.  Lift arms to make a “V” around the face.  Elbows lead, wrists stay straight, and then  “Zip the Jacket.”

Remember to keep your shoulders back, and elbows up! 

*added challenge, pulse at top

*another added challenge, lift to a two count

Do 2 sets of 10-12 reps