Wednesday, December 9, 2015

December Fitness Challenge Day 10

-->Day 10


Single-Leg Jump Squat: Balance on one leg, grounding your weight in the heel, and lower into a single-leg squat. Extend the arms forward for balance. Hold momentarily at the bottom of the squat, and then throw the arms downward to generate momentum and jump up off the standing leg. Softly land on the same leg and then head straight into the next rep. Single-Leg Jump Squat



Pushups: When down on the ground, set your hands at a distance that is slightly wider than shoulder-width apart. Your feet should be set up in a way that feels right and comfortable to you. Think of your body as one giant straight line. Your head should be looking slightly ahead of you, not straight down. At the top of your push up, your arms should be straight and supporting your weight. Steadily lower yourself until your elbows are at a 90 degree angle or smaller.  Pushups
 

Plyometric Deadlift: Stand on the left leg and bend forward at the hips (become a drinking bird) until the right leg and chest are about parallel to the floor (yes, the left hamstrings are supposed the burn). In one quick movement swing the arms forward, raise the chest, and jump up off the floor. Softly land on the left leg again and slowly lower back into the starting position. Plyo Deadlift

High Knees: Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable. The arms should be following the motion. Touch the ground with the balls of your feet and alternating legs as quickly as possible. High Knees



Perform each exercise for 30 seconds resting 15 seconds between. Once you finished your first set rest for 1-2 min and repeat for a total of 6 sets.  



*Always consult your physician before beginning any exercise program. This information is not intended to diagnose any medical condition or to replace your healthcare professional. If you experience any pain or difficulty with these exercises, stop and contact your healthcare provider.


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Hermosa Beach/South Bay, CA, United States
Fitness isn’t one size fits all. I work with my clients to find a good balance with food and fitness and to motivate and encourage them towards a more positive, healthy, active lifestyle.

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Tonya makes working out fun. She has a fantastic personality and is very encouraging. I've been training with her for over 6 months and have noticed a huge difference in my appearance and strength. I wish I could train with her every day! - Eleanor

Tonya's approach to fitness is creative and multifaceted - her drills are so creative that she actually makes workouts fun, tailoring sessions to my likes while still pushing me to my limit. Since starting to train with Tonya, I am stronger, more energetic and I feel like I can conquer the world! -Nina

I was a basketball coach for almost 30 years and knew how to get players in condition to play. Then I met Tonya , a knowledgeable, experienced and popular trainer. She inspired me to work out and enjoy it after a long day teaching and coaching. She is well researched and up to date with the latest conditioning and training ideas and methods. She is a professional who keeps up with her certifications and has years of experience. She has worked with clients of all ages and levels of fitness, so I would confidently send my elderly parents to her knowing they would be in good hands. She is flexible, empathetic and friendly. You KNOW you’ve had a workout and yet had a good time because of her innovative style and personality. I know of men who’ve commented that she was a taskmaster and yet kept coming back again and again. I’m near retirement age and I can say that Tonya has inspired me to continue training despite my naturally lazy attitude. She keeps it fresh and entertaining! ~Coleen O.


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