Wednesday, December 16, 2015

December Fitness Challenge Day 17


Day 17 


Perform each exercise for 20 seconds resting 10 seconds. Once you finished your first set rest for 1 min and repeat for a total of 5 sets.
Lateral Lunge - To complete the move, stand with feet together and then lunge to the right. Make sure the toes of both feet face forward and weight goes back into the heels. Reach the arms forward if you need extra help balancing.

Side Plank Star - To get explosive from the core, start in a side plank position with the planted elbow directly beneath the shoulder and both legs stacked. Now, keeping the core muscles tight, raise the top leg as high as possible to form a star position. Return the leg back down and repeat on the same side.

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. 
Burpee - Combine upper- and lower-body explosive move. Begin in a standing position. Drop into a squat position and place your hands on the ground. Kick your feet back, while keeping your arms extended then perform a push-up. Immediately jump your feet back in returning your feet to the squat position. Jump up from the squat position. 


*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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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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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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