Favourite Instagram Workouts

No Gym Required

Been lazy with my abs lately and so wanted to target them after my #boxing session w @ronintrng 1) Don’t be fooled by a simple roll back roll up to your feet... it’s killer when you keep your feet and knees together and don’t use your hands... keep the body in tight and bring the legs back for a pushup- legs in together and repeat... I do these within the timed circuit... so aim for a minute or try 8-10 reps 2) The second exercise was one of the first I did with Adam ( trainer) when we started working together... without using your bum as the support... bring your legs through and back and then around into a sit up and then back around... it doesn’t look pretty but it targets the entire core 🙂 #health #fitness #exercise #workout #gym #training #fitmom #instafit #motivation #abs #core

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Full Body

 

Legs

Leg Day! 1) Assisted #squats - helps me increase the weight and challenge myself a bit more... I change the angle of my feet to target different areas - always remember to squeeze the butt at the top of movement- 10-12 reps 2) Using a bench or risers - single legs stand up- holding the weight on the side of the leg you are using makes it slightly harder- try to do a quick touch and go on the down- don’t push off the leg, rather initiate the movement from the leg on the bench 8-10 per leg 3) I like doing these elevated so that I can increase the downward stretch... plus I use a heavier weight - squeeze the bum at the top! 10-12 reps# As always I repeat the circuit three times before moving on to the next sets. #health #fitness #exercise #workout #legday #squats #hamstrings #thigh #butt #instafit #fitmom #fitover40 @ryu_apparel @ardene @goodlifefitness #goodlife

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Here’s another three exercise combo using same piece of equipment without having to go anywhere or drop the weight 🙂 1) straight leg bend into a deep lunge - key to this one is keeping the back leg straight - especially on way up- 8-10 on each leg 2) cross leg lunge- the key to this one is to ensure that you are keeping your feet parallel- when you place the back foot make sure it’s pointed straight ahead like the base foot. It helps to target the right muscles 8-10 each leg 3) overhead press- engage the stomach and core- while doing the shoulder press- it’s one of the best #abs exercises out there! Do that combination three times through! #health #fitness #workout #exercise #fitmom #tvhost #instafit #fittip #gym #legs #lunges #girlswholift @igfitguide @fit_moms_of_ig #goodlife #healthyliving #gym #gymrat #sundayworkout

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Arms

Focused on the #triceps today- Here are a few of the exercises I implemented! 1) Tricep push-up on a med ball or slam ball... elbows close to the body- I show both an advanced and a beginner way of doing it! I aim for 8-10 on these- ( much harder for me than a regular push-up) 2) Tricep assisted dips! I put enough weight to help assist me up but also challenge me by the 3rd and 4th reps. Remember to bring the handles inside to close the gap-( sometimes people forget and use them too far apart) Aiming for 8-10 as well 3) Tricep rope extensions - the key to this one is to take your time and finish the exercise as the bottom- turn the wrist out at the bottom and squeeze out to target the Tricep for a second before bringing the rope back up! #health #fitness #tvhost #workout #instafit #fitmom #gym #exercise #tricep #tricepworkout #goodlife #ottawa

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Back and Chest

Today’s single piece of equipment is the #ball - focus #chest #triceps #abs and a little #back 1) Tricep extension- plank start with arms bent- try and straighten the arms without pulling too much with the body and legs - initiate the movement from the Tricep... I aim for 10-12 ( larger ball makes it much easier) 2) Smaller ball- push up and immediately try and lift the ball back as you come up- like a back row... the toughest part is this is landing back down- I’ve practiced this for years- but it’s the coming down part that will take the most coordination to hold and steady 3) I do these #pushups with my arms on the wider side of the ball so that it’s more like a chest fly- usually aim for 10-12 Follow the sequence through three times 🙂 #health #fitness #tvhost #instafit #fitmom #gym #workout #sunday #exercise #fitover40 @fit_moms_of_ig @igfitguide #goodlife

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Plank Variations

Love getting in my Saturday morning #boxing session w @ronintrng - here is the advanced version of a #plank combo - but stay with the video as we show the progression.... 1) Start with basic plank 2) Lift foot and bring through to try and touch opposite hand- crossing over while trying not to twist the hip too much or lift the butt up- you would still be touching the foot on the floor 3) cross hand to knee then touch hand to foot- but this time- don’t place foot on the ground - leave it elevated while touching to hand 4) add the tricep dip into the combination Try each of the progressions independently to start aiming for ten touches a side #health #fitness #instafit #fitmom #tvhost #healthyliving #workout #exercise ( thanks for the top @vanda_h123)

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Long day and I just didn’t have it in me to get to the gym... so I committed to a quick 20 minute #glider workout at home... I’ve written about using them in my #FitAtHome articles for @ottawaathomemag - and as many of you know I like doing combination work... So here was the rotation of exercises I did - targeting the #abs #tricep and #chest... 1) On knees slide one arm out and bend in a Tricep push-up with other arm..if that’s too difficult then try pushing the arm to the side like a chest fly- 8-10 is all I can manage.. if you really advanced you would be in a push-up stance rather than on knees 2) #Pushup straight into sliding legs into a crunch... try and make the movement as fluid as possible rather than stopping between motions 3) Side To Side motion focuses more on the #obliques - try and bring the leg as far up as possible without moving the body out of the #plank position 4) just because I dislike them I add the #mountainclimber for punishment... aim for time on this one 45 seconds does he trick for me! #health #fitness #workout #tvhost #fitmom #girlswholift #nogymrequired #homefitness @fit_moms_of_ig #shagcarpet

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Abs

 

BOSU Fun

 

Up for the Challenge

Dynamic Stretching

Despite being a #gymnast half my life- I've lost all my flexibility and actually find I can be incredibly tight and stiff. I know better and know I should be #stretching way more than I do. A compromise is remembering to do some #dynamicstretching - quicker movements rather than holding the deep stretch. Dynamic stretching should be done prior to a workout, static longer stretching ( holding the stretch) should be done after the workout. Here's a few examples of the ones I do! Remember to keep the hips square to the ground.. I play around keeping my feet flexed or toes pointed which changes the muscle groups in the back of the leg. #health #fitness #tvhost #instafit #healthyliving #stretching #stretch #gym #workout #training #fitmom #goolife

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