Golf Swing

My husband and his whole family are golfers!  I have always loved the idea of golfing, driving in a cute little cart, wearing cute clothes, sipping on cold lemonade, getting a nice tan, 

hanging out with all the posh people at the country club. 

 I loved this idea of golf...until i tried to play golf myself.  its a really mentally hard sport.  the focus, the skill, the repeated challenge of making the perfect swing. My husband hasn't given up on my golf skills yet, i'm just too impatient, and golf takes a lot of practice.  but there is one thing i can do, and i can do it well.  The golf leg swing exercise!  again this is a great  move that isn't in the sagittal plane, work on those inner thighs!!

(its called a 'golf swing' because your leg acts like a pendulum and swings, just like your putter when you are putting)

Golf Swing Step 2

• Return to standing, balancing on left leg as you swing extended right leg diagonally across body to left (lift right leg as high as you can).
• Quickly return to squat. Do 20 reps. Switch sides and repeat. Do 2 sets.

Golf Swing

Targets: Abs, obliques, butt, inner thighs, and quads

• Stand with feet wider than shoulder-width apart, toes turned out slightly, elbows bent with hands in front of you.
• Lower into squat.

 

swing it

Sometimes getting in a workout can be difficult, not only because there is a lack of time, but because of a lack of equipment, or even a lack of ideas as to what to do for a workout. Circuit pyramids can help to slash all of these excuses, and they can help to mix up your normal routine. With a circuit pyramid you pick two different exercises. For example: Burpees & Kettle bell swings. You start at twenty reps with one exercise, and at one rep with the other. Alternate exercises and go down in reps with the first, and up in reps with the second.

• 20 Burpees
• 1 Kettle Bell Swing
• 19 Burpees
• 2 Kettle Bell Swings
• 18 Burpees
• 3 Kettle Bell Swings
• 17 Burpees
• 4 Kettle Bell Swings
• 16 Burpees
• 5 Kettle Bell Swings
• 15 Burpees
• 6 Kettle Bell Swings…you get the picture…

You could do this with any exercises, but I’d suggest you have at least one that is going to get your heart rate up. Some suggestions would be; squat jumps, pushups, plyometric lunges, squat curl press, pull ups, etc. I like to add Burpees in there because they work all the muscles in the body and they are just killer!  This type of workout could be done with NO equipment, no space, and very little time. You could do this in your hotel room if you really had to! No excuses with this one!

March Madness Monday workout!

Grab
1) a timer
2) a jump rope
3) some dumbbells
4) Stairs/a bench/a chair

*try to get in a 2-5 minute warm up if you can*

MINUTE #1:00
Step ups with a shoulder press. Use your step and your dumbbells. Alternate legs as you step up and press your weights all the way overhead at the top. Go for the entire minute. Keep control, but go as quick as you can.

MINUTE #2:00
Push up Jumping Jacks. Get into a push up position. Do one full push up and then jump your legs out wide and back in. Follow with another push up and another leg jack. Etc. Keep your abs and core tight.

MINUTE #3:00
Jump rope. Keep it as consistent as you can! Aim to get your heart rate up! 

MINUTE #4:00
Squat, Curl, Press w/dumbbells. Stand with your legs hip width apart, and your dumbbells in both hands. Squat down, come to standing position, do a bicep curl, and then press overhead. Repeat for the full minute. 

MINUTE #5:00
Plank Rows. Get into an extended plank position with your weights on the inside of your hands. Grab one weight and row back with your elbow. Set the weight back down and switch arms. Repeat this for the full minute.

**Repeat this circuit as many times as you have time for!**

Monday Minute Workout!

HAPPY MONDAY!

 I hope your weekend was fabulous! Sometimes on Mondays we are faced with the issue of wanting to work off some weekend eating and not wanting to face another week just yet. SO, in order to make your life easier, I give you the Monday Minute Workout. This is a great workout for the times when you have too much going on in your head to think about counting reps. Find yourself a timer, and you are good to go!

Monday Minute Workout!

1.  1 min jump rope

2.  1 min squat up and down

3.  1 min push ups

4.  1 min alternating step ups.

5.  1 min burpees

6.  1 min plank

REPEAT 3-5 times through the whole set!  YES You CAN!

If you don’t have a jump rope, you can just pretend you do! This workout is simple, but tough and can be done anywhere! Even in a hotel room!