DON'T SKIP THE STRETCHING

After a hard run or workout its easy to throw in the towel and head to the shower. But if you continue to skip an extremely important part of training, injuries can occur. Being a runner, here are some of my favorite stretches to do after a run to keep my muscles long and open up my hips.

ROPE STRETCHES

Hold each for 30-60 seconds. Helps open up the hips and stretch the hamstrings, hips and lower back region. And Quads

12

3.4.

 5 6

HOLD 30-60 seconds each

(Lengthens hip flexors, stretches hips and warms up low back)

All important issues with Repetitive Endurance Sports

Group 1: Hip Flexors

Group 2: Lower Back, Calves and Hamstrings.

Do all 3 in a row holding each about 5 seconds and repeat 10 times, Cat 5 seconds, Cow 5 seconds,  Downdog 5 seconds:

3.

Group 3: Hip 

hold each 30 sec.

No excuses! 20 minute WORKOUT!

No time to workout? Feel like its too late to get started! Nonsense!!!

Something is better than nothing. Just because you don't have a full hour to workout doesn't mean you can't squeeze something in. 10-20 minutes a day is better than nothing. Wake up a little earlier or go to bed a little later or find ways in your day to create a 10-20 minute window and try this routine using just your bodyweight anywhere to get a good full body routine.

* CARDIO options: Jump Rope, Simulate Jumping Rope, Walk or Run up and down stairs, Jumping Jacks, Front Kicks, March or Jog in Place, high knees and so on.....

Warm up for 2-3 minutes by lightly doing any of the cardio options listed above, then during the workout bump up the intensity of your cardio segments. As you get stronger, bump it up LOTS! Don't be afraid to get out of your comfort zone. For the bodyweight exercises - start out with the lower # of reps and progress as you get stronger.

1-2 minutes *CARDIO

10-20 PUSHUPS

1-2 minutes *CARDIO

10-20 SPLIT SQUATS

1-2 minutes *CARDIO

10-20 CHAIR DIPS

1-2 minutes *CARDIO

30-60 second WALL SIT

1-2 minutes *CARDIO

30-60 second PLANK

10-20 SIDE PLANK HIP DROPS

REPEAT 2-3 x

 Still struggling to find the time - do the routine once

PUSH UPS

SPLIT SQUAT

CHAIR DIPS

WALL SIT

           
\

PLANK

SIDE PLANK

**ALWAYS CONSULT YOUR DOCTOR BEFORE STARTING ANY FITNESS ROUTINE!

*** For a more personalized routine contact me for personal training.

Created BY FIT WITH JEN, LLC, a GROUP FITNESS & PERSONAL TRAINING STUDIO. For more information on group classes and personal training:  https://www.schedulicity.com/scheduling/FWJ9YH

email: fitwithjen@yahoo.com

#301-616-8808 

5 exercises for a stronger fitter BUTT

The butt is made up of 3 major muscles: The Gluteus Maximus, Gluteus Medius and Gluteus Minimus. The Gluteus Maximus is the largest muscle. A strong butt will improve your performance in many activities such as running, biking and many team sports such as basketball and football. There are a ton of ways to strengthen the GLUTES - Squats, Lunges, 1-leg deadlifts and so on... Below are a few of my favorites:

 lifts and shapes you in all the right spots in time for beach season.

10-20 minutes RUN OR WALK HILLS
15-20 reps of each: (repeat 2-3 times)
LUNGES (bulgarian or cross over lunges are my favorite) Bulgarian -

• Stand two feet from front of chair, facing away, feet hip-width apart, hands on hips.
• Lift left leg and place top of left foot on seat behind you.
• Lower into a single-leg squat, keeping right knee behind right toes and dipping left knee toward the floor; straighten right leg to stand.

 (add plyo)
step ups (add plyo)

• Stand facing chair, feet hip-width apart, hands on hips.
• Step onto seat with right foot and lift bent left knee to hip level in front of you.
• Hinge forward slightly from waistand kick left leg behind you. Bring knee back to hip level as you straighten up.

bridges (Extend leg)

• Lie back, knees bent, feet on the floor hip-width apart, arms extended at sides with palms facing down.
• Lift your hips toward the ceiling, pressing into your heels (but don't squeeze your glutes).
• Hold for 10 deep breaths, then slowly lower your hips to the floor.
• Repeat 5 times.

Butt Kicks (add ball or light DB behind knee)

• Get on your hands and knees, with wrists aligned under shoulders and knees under hips.
• Drawing your abs in, lift your left leg parallel to the floor, with knee bent, foot flexed.
• Return to starting position and repeat 15 to 20 times.
• Switch sides.