GETFIERCE Anywhere Anytime

There are no more excuses. If you can’t get to or afford a gym membership you CAN still work out! You don’t necessarily need to go for a long run to get increase your fitness level. Take the stairs instead of the elevator, get off the subway a stop early and walk the extra 10 blocks or clench your butt at your desk…whatever it’s the little things that add up.

Focus deliberately on your body throughout the day. Engaging your core while you walk, sit or stand think about contracting your abs and squeezin’ your tush (with your glutes not your hands {get someone else to do THAT for you!}). Use your breath to create a deeper mind-body connection making each move more efficient.

GET on the Floor: The Basic Crunch

Crunches are one of the most popular exercises in any routine, but also one of the easiest to do incorrectly. It’s important to focus on your core, and on your breathing. A common mistake that people make is lifting from the neck instead of the shoulders.

GETFIERCE:

  1. Lie on your back on the floor with bent knees, feet on the floor and hands behind your head.
  2. Inhale then exhale as you lift from your shoulders (not from your neck). Keep curling until you can’t go any further, then slowly lower your body.

3 Sets: 10-15 repetitions

Push It…Push it Real Good: The Push-Up

Most people think the push-up is ‘too hard”, but It’s the perfect upper body, core, arms, back, shoulders and chest exercise. Barring any injury no matter your age or fitness level you can find a modified version that will work for you.

GETFIERCE:

  1. Place palms on the floor, shoulder-width apart. Core and abs are tight. Make sure your chest is right over your hands. Keep knees on the floor for a modified version, or with legs extended, balance on your toes for a full push-up.
  2. Inhale as you bend your elbows and slowly lower your chest to the floor. Exhale as you extend elbows and press up to starting position.

3 Sets: 5-10 repetitions

Step Into It: The Lunge

Use two 3- or 5-lb. dumbbells or you can also use two cans of soup or water bottles. This exercise will work your legs and butt.

GETFIERCE:

  1. Standing, take a step back with your left leg and bend right knee. Make sure your right knee is in line with your ankle (the heel is directly under your knee). Core is tight and shoulders back.
  2. Bend your back leg and lower your body until both legs are at a 90-degree angle. At the same time, lift the heel of your back foot so only the ball of the foot is touching the floor.
  3. Exhale and push with the right foot, as you lift yourself back to starting position.
  4. Switch legs and repeat.

3 Sets: 10 repetitions

So,  game on my FIERCE Friends…no more excuses. Let’s get to movin’!

xxx

D

I can see you GETTING FIERCE!

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