May 25 Memorial Movement Moment

May 25 Memorial Movement Moment

Memorial Day, May 25 and as we honor those who gave their lives for our safety and freedom, celebrate being alive with this lovely wake up movement!  We will mix it up for our Memorial Movement Moment: 1) 60 jumping jacks, 2) 40 bicycle abs/cruches, 3) 60 second plank, 4) side plank raises 20 each side, 5) 60 mountain climbers and 6) 20 v-ups.  1) To do proper jumping jacks: stand with your feet together and your hands down by your side.In one motion jump your feet out to the side and raise your arms above your head. Immediately reverse that motion by jumping back to the starting position. 2) To do bicycle abs/cruches: Lie flat on the floor with the lower back pressed into the ground. Place your hands slightly either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree angle. At first slowly go through a bicycle pedal motion with the legs, alternately touching your elbows to the opposite knee twisting back and forth through the core.  Keep the elbows back rather than forward to the chest as this could strain the neck. 3) To do a proper plank, Start by getting into a press up position.Bend your elbows and rest your weight ono your forearms and not on your hands. Your body should form a straight line from shoulders to ankles. Engage your core by sucking your belly button into your spine. Hold this position for the prescribed time. 4) To do a proper side plank raise, Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder. Brace your core by contracting your abs forcefully as if you were about to be punched in the gut. Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body. then slowly lower back down for one rep and repeat on the other side. 5) To do a proper mountain climber, Begin in a pushup position, with your weight supported by your hands and toes. …Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.Each reversal of leg positions is one rep. 6) To do a proper v-up, keep the feet together and the toes pointed at the ceiling. In one movement lift the legs up, keeping them straight and raise the upper body of the floor reaching for the toes with your hands. Engage and squeeze the abdominal muscles as you reach for your toes. Slowly lower the body back down to the starting position. This should take less than 10 minutes!