On the 11th Day of Christmas My Trainer Gave to Me.....12 Days of Fitness

So...after I posted the "12th Day" I realized that "Safety Sue" didn't leave you with a couple disclaimers-haha! I am assuming that if you are attempting-no! DOING these exercises, that you are in relatively good health with no major injuries, illnesses, limitations, etc. I am giving you exercises useful for the general population but if you need further modifications PLEASE email me because the options are limitless-meaning there is no excuse for you to not be doing something!

Number 11 

The Lunge
Lunges are awesome! They use your glutes (your butt), your hamstrings (the back of your legs), your quads (front of your legs) and your calves. Lunges will also improve your balance and coordination plus burn big calories! Today’s lunge is a variation of the standard lunge that requires a bit more core strength and balance which may be a little more challenging for you-but will burn even more fat-ya gotta love that!!

Rocking Lunge
Begin in a basic lunge position: Feet hip distance apart with your weight in your heels, standing with shoulders straight and over the hips, abs tight. With the right foot, leading with your heel, take a giant step forward. Your knee needs to be over your ankle (you should be able to glance down and see your toes) so your front thigh will be parallel to the floor, back leg should be perpendicular to the floor. If you need to adjust your position, I have found it helps to wiggle the back foot back, therefore shifting your center point.

So here’s the Rocking part:  Shift your weight forward slightly onto the front leg, then  straighten the front leg as you lift and straighten the back leg, tightening your hamstrings/glutes, until about 12” off the floor. Your upper body will lean forward slightly to maintain balance. Hold the butt squeeze for 4 counts, and then return to your original lunge position. Take a couple seconds to adjust your form, then repeat on the right side 6-8 times. Do the same on the left side.

As always, if anything needs clarity please email me: suesmithgetufit@gmail.com

Number 10 comes tomorrow.....I'm thinking it's time for some easy cardio, yes?