Over the first 12 days of December, Lauren has taken us through 12 amazing exercises, culminating in a great, basic program for everyone – from those who workout regularly to those who’ve been sitting at their computers since March.
So, as we promised on Thursday, here’s the full workout! Watch the video to follow along with Lauren, or scroll down for the written instructions.
1. Quaduped Plank
Align your hips over knees and shoulders over wrists. Try to maintain a neutral spine position while lifting your knees slightly. You should feel like your muscles are giving your midsection a nice hug…or like your muscles are on fire…
Hold anywhere from 10 to 60 seconds. Repeat 2 – 3 times. Be sure to maintain your hold position for the duration that works for you.
2. Wall Slides
Great for scapular mobility, shoulder stability, overall posture, and alignment. Start with shoulder blades against the wall, elbows at right angles, sliding hands and arms up and down as close to the wall as possible. Abs are engaged and your head is sitting right above your shoulder (not forward), keeping a nice double chin position. You should feel warm and fuzzies happening between your shoulder blades and lats.
Try 10 – 15 reps, 2 – 4 times.
3. Squat
Start with feet shoulder width apart or wider. Sit back toward the comfortable non-existent chair behind you. Keep your spine neutral as you hinge through the hips. Choose to do these with or without weights. Your weights can be anything (kids, dogs, wine bottles, furniture…). This exercise will fire up your glutes.
Try 10 -15 reps, 2 – 4 times.
4. Row
In a bent over position, bringing elbows back past the body, squeezing shoulder blades back and down. Keep the abs on and spine neutral. Using resistance (weights, soup cans, water jugs, resistance band) or not, you should still feel lots of work happening in the muscles in your back.
Try 12 – 15 reps, 2 -3 times.
5. Step Up
Start in a standing position with one foot on a step. Drive your weight through your whole foot to stand upright on upper step. Lower with control and repeat 10 -15 times on each side.
6. Lat Pulldown
Use a band or hand towel. Place hands wide and pull out and down towards the top of your chest. Engage abs and lats as you pull.
Try 12 – 15 reps, 2 -3 times.
7. Reverse Lunge
Start in a standing position. Step back into lunge, keeping abs on and spine neutral.
Try 10 – 15 reps, 2 – 3 times.
8. Push Up
Start with hands under your shoulders or wider. Try these on your toes, knees, or inclined. Lower your body toward the floor with control, then push back up, keeping your body in a plank position.
Repeat 8 – 12 times for 1 – 3 sets.
9. Calf Raises
Place the balls of your feet on the edge of the step. Tiptoe up tall, then slowly, with control, lower the heels down towards the floor. Should feel warm and fuzzy feelings in through the calves and up through your hamstrings and glutes. Ensure that you are standing tall with abs engaged.
Repeat 10 – 15 times for 2 – 3 sets.
10. Tricep Extension
Start with arms overhead and weight in hands. Lower weight carefully and extend to straighten elbows. Keep head position neutral and abs on.
Repeat 10 – 15 times for 2 – 3 sets.
11. Bicep Curl
Start in an upright standing position, curl weights (dumbbells, soup cans, or laundry detergent bottles). Keep control both on the way up and down.
Repeat 10 – 15 times for 2 – 3 sets.
12. Mountain Climb
In a plank position, start with a slow run and see if you can speed it up. Make sure that you are keeping your core strong and shoulders in position.
Try anywhere from 20 – 60 seconds.
For questions about today’s Trainer Moves, you can connect directly with Lauren here.