FIA full body workout

 

Warm-up

• Star reaches hand to opposite foot 
• Butt kickers touching opposite foot
• 90/90 hip rotation stretch in sitting
• ½ kneeling front to back with leg both side, open/close book, hip flexor to HS back and forth stretch

 

THE THANG

45 sec on/15 sec off with transition 5 exercises each for arms, legs and abs, 2 round cycling through; ending with balance

 

ARMS

1. Horizontal Ab/Ad in 90degrees shoulder AB
2. Bent over flys
3. Bent over tricep ext
4. Forward flexion serving tray
5. Shoulder Abduction with pronation/supination

 

LEGS

1. Slow plié with heels together
2. 1 legged deadlift with resisted hip IR (that leg) ; repeat other side
3. Standing hip ER with opposite LE hip ER against object; repeat other side
4. Side step in plié with squat
5. Deep squat with alternating forward kick

 

ABS

1. Halo over head with weight with alternating side crunch in standing
2. Bird dog with weight
3. Small hop all directions with light weight
4. Prone- hands behind head, in front, behind and with IR
5. Plyo push up to pike position

 

Balance

 

1. Tree R and L waving branches
2. Plié to scale R /L
3. Eyes closed feet together or on one leg

COT

COT

As my grandmother would quote “The days are long, but the years are short.” – Gretchen Rubin

Recently becoming an empty nester- it is so true, treasure the time with your children through it all; Being a mother is one of the best and most difficult jobs around, I wouldn’t trade it for the world.