Post Workout Stretching

If you are a child of the 80‘s like me, you most likely remember those crazy awesome Stretch Armstrong dolls. When I was little I loooved these toys and still think of him all the time when I am doing my post workout stretching. It is so very important to stretch after a workout. Besides the obvious becoming Stretch Armstrong perk, it will also keep muscles long and lean and will help repair and rebuild tissue faster. There is not one day that I workout without a 5 minute+ post-workout stretch.

Tight muscles have a higher probability for injury and higher levels of pain. Stretching will relax and expand those tightened muscles, and it will also increase oxygen supply to the areas that need it most. Below is a list of my favorite general stretches for the abs, arms, and legs. Next week, I will start going into more isolated stretches for muscles in these different areas!

I would suggest doing 1 to 2 stretches from each category if you are working your whole body. Hold the stretch for at least 1 minute before moving on. It is important to only push your body until you feel a slight discomfort, then keep it there. Pushing your muscles any further or "bouncing" them can actually do much more damage then good. If your goal is to be more limber, be patient. You will not see results in a day, but after a week or so it will be obvious!

Abs

Camel/Cat: Start on hands and knees. Arch back upwards and tuck head and bum under. The entire back should feel a stretching here. Hold for a few seconds, then lift head and bum up while bringing mid back downward. Complete about two camel and two cat per minute.

Half moon: Stand with arms outstretched above head and palms together. Bend from the torso up to the left, right, front, and back. Neck should be straight and there should be no strain on the lower back. Hold each side for at least 30 seconds.

Up-dog: Lay on the floor with arms bent upwards and palm resting on the floor under shoulders. Straighten arms, lifting everything above the knee off the ground. Back should be curved and head should be tilted up so eyes are looking towards the ceiling.

Arms

Arm stretch forward: Place arms straight ahead with fingers interlaced and palms facing out. Arch back inward and stretch arms outward.

Arm over chest stretch: Bring left hand over alternating shoulder like you are patting yourself on the back. Place your right hand on your bent elbow and push slightly. This should stretch the triceps.

Arms stretched back: This is the reverse of arms stretched forward and will work the biceps. Palms should be facing towards you.

Legs

Forward Fold: One of my staple stretches. This can be done and different leg widths for different muscle groups. Legs together for hamstrings, shoulder width for upper leg, and three feet apart or more for inner thigh. Bend forward and hold with a straight back or curved.

Flamingo: If you are not great at balancing, hold on to something. Stand with feet hip width apart. bend knee and hold ankle so your foot is almost touching your bum. Make sure not to arch back and keep leg in line with the rest of your body.

Standing bow pulling yoga pose: Oh how I love this. Straighten leg from flamingo pose and lower torso while lifting the raised foot. The goal is to have the supporting leg straight with the stretched leg at 90 degrees and foot lifted above head! This will stretch almost all of your leg and is great for balance.

Hotel Room Workout

Traveling goes with the territory of the holidays. Whether you are staying with family or in a hotel room, this workout is something that can be done with limited space and without disturbing anyone's peace. The entire workout takes about 15 minutes, but is able to get your cardio going and muscles burning! No need to take up extra suitcase room with running shoes, all this workout needs is a towel for the floor.

Calorie burn: 100+

Wall Squats

Start and end this workout with 30 seconds to 1 minute of wall squats. Arms should be at your sides with back completely touching the wall and legs hip width apart. Make sure that your knees are at a 90 degree angle the entire time.

Plank Tuck with Leg Extension

Get into plank position with arms either extended or resting on your forearms. Tuck the left leg in towards the right arm, then extend the leg up so it is as high as possible while keeping hips even. Hold the for 5 seconds then go back to the starting position. Complete one minute per leg.

Side Plank Lifts

Rotate your body to the right from plank position so you right arm is under your shoulder and the left foot is stacked on top of the right. Either keep arm extended or lower so you are resting in your forearm. Slowly lower your body so you are almost touching the ground, then rise back up. Complete 20-30 side plank lifts per side.

Bicycle Crunches

Lay on your back in sit up position. Extend your legs straight out so the are at a 45 degree angle from the ground. Bring left leg and right elbow in so they are almost touching then extend straight out to starting position. Alternate between left and right side for 2 minutes.

Squats

Stand with legs should width apart and facing forward. Bend knees as far down as possible while still keeping torso straight. Hold for 3-5 seconds then rise back up. Complete 30.

Crunches

Complete 50-100 crunches without shoulder blades touching the floor. Hands should be under head and eyes should be looking towards the ceiling. The only muscle group working is the abs. Make sure no back muscles aid in lifting you off the ground.

Wall Squats

back should be completely against wall, legs hip width apart, and arms at your side. Bend legs to 90 degrees and hold. And cry.

Plank Tuck with Leg Extension

Tuck leg in towards opposing arm and hold for 5 seconds

Plank Tuck with Leg Extension

Go into plank position. Resting on forearms is optional.

Plank Tuck with Leg Extension

Lift leg as high as possible while keeping hips even.

Side Plank Lifts

Go into side plank with body only resting on arm and foot. Body should be straight.

Side Plank Lifts

Lower your body so your hip is about 1 inch from the ground. Hold and return to starting. Complete 20-30 per side.

Bicycle Crunches

Lay on back in sit up position with legs extended 2 inches from the ground. Bring left arm and right knee in so they are touching. Alternate sides for 2 minutes.

Squats

Complete 30 squats with legs shoulder width apart.Hold with legs bent for 5 seconds.

Crunches

Start in crunch position with everything from the shoulder blades up off the floor. Hold neck and keep eyes on the ceiling.

Crunches

Contract your abs and use that force alone to lift your body. Hold, then go back to starting. Complete 50-100 making sure shoulder blades do not touch the ground.

Burn 300 Calories in 30 Minutes

I love this workout. I created it a while back and have become addicted to it ever since. After I realized that the intervals are kicking my calorie burn up to 300+ in thirty minutes, it became my go to for cardio. Quick workouts are awesome and quick workouts that have great results are my bread and butter.

This work out has five moves that are completed in three sets. The exercises are from  P90X, high school gym (weird, I know) and random things I have learned along the way. Each set should take a total of ten minutes done three times with a bonus at the end. Here we go!

1) Warm up jump rope: One minute of jump rope. This will start to get your blood pumping and your heart rate increasing. This is the only time that we will be doing jump ropes since you should already be warmed up in your second and third reps.

2) Jogging in Place: Do this for two minutes with thirty seconds going to knee ups and thirty seconds going to kick backs. You should alternate four times total.

3) This puts a little extra into the normal push up. After completing the push up, you will jump both feet between your hands and stand straight up, clapping your hands together above your head. If jumping seems like to much for you after one or two tries, just stand and keep everything else the same. You can also do the cheater push ups if really needed. Do twelve of these in one minute for a great core and interval cardio workout.

4) Chair Kicks: These are some of my favorite things! Do two sets, alternating from right leg first to left first. All you want to do is get a chair and kick one leg, then the other over it. You should be kicking about thirty inches off the ground. Do 30 kicks (fifteen per leg) on each side... 60 total.

5) Plank Runs/Mountain Climbers: This is another exercise that is great for core, arms, and cardio. You want to get into a plank position and alternate pulling your right, then your left leg in. You should be doing this fast enough that is is close to a run. Keep this up for one minute.

6) Kempo Kicks: Last Exercise! For this, you want to kick you leg forward, then back for one minute. Make sure to turn back when you kick back. Alternate to the next leg after one minute. If you want to bring up the difficulty, do not let your foot touch the ground!

Bonus: Place a towel on the ground and jump from one side to the other keeping your feet together. Do this for one minute then, go on to your cool down. If jumping with both legs together is too much for you to do for a minute, try thirty seconds together and thirty seconds hoping from one foot to the other. This bonus is a great way to keep your heart rate up and work your legs!

Cool Down: Between each complete workout set, you should have a thirty second to one minute cool down. Make sure to keep moving during your cool down. Something like walking in place or back and forth while moving your arms is perfect.

Warm up jump rope:

One minute of jump rope. This is the only time that we will be doing jump ropes since you should already be warmed up in your second and third reps.

Jogging in place:

Do this for two minutes with thirty seconds going to knee ups and thirty seconds going to kick backs. You should alternate four times total.

Jogging in place

Push-up/Stand-up:

After completing the push up, you will jump both feet between your hands and stand straight up, clapping your hands together above your head. Do twelve of these in one minute for a great core and interval cardio workout.

Push-up/Stand-up

Push-up/Stand-up

Push-up/Stand-up

Chair Kicks:

Do two sets, alternating from right leg first to left first. All you want to do is get a chair and kick one leg, then the other over it. You should be kicking about thirty inches off the ground. Do 30 kicks (fifteen per leg) on each side... 60 total.

Plank Runs/ Mountain Climbers:

You want to get into a plank position and alternate pulling your right, then your left leg in. You should be doing this fast enough that is is close to a run. Keep this up for one minute.

Kempo Kicks

For this, you want to kick you leg forward, then back for one minute. Make sure to turn back when you kick back. Alternate to the next leg after one minute.

Bonus:

Place a towel on the ground and jump from one side to the other keeping your feet together. Do this for one minute then, go on to your cool down.