June 30 Tuesday Tone Up

June 30 Tuesday Tone Up

Today’s thrive movement will give us a full body tone up; consisting of a 60 second plank and a 60 second superperson pose, 20 mountain climbers and 10 burpees.  Start by  holding your favorite version of the plank for 60 seconds.  If you can’t hold your plank the whole time, just rest a second and try to finish out the time.  If you can go further than 60 seconds, see how long you can hold the plank.  The plank turns on our awareness of our tubular strength, and how our different muscle groups work together.   While holding your plank try to focus on engaging your gluts and hamstrings and back to help take the pressure off the abdominal muscles. After the plank let’s do our superman/woman pose where you lay face down on the ground with your arms out above your head, and then lift your arms and legs off the floor like you were flying through the air, again try to hold pose for 60 seconds.  This exercise focuses on the gluts and back so make sure you are engaging the front muscles, like your abdominal muscles and pectoral muscles, so they too can help do some of the work.   After your 60 second plank and 60 second superman pose, do 20 mountain climber and 10 burpees and that will engage your heart and get everything moving.  The mountain climber is basically the plank where you rapidly alternate and bring one knee forward, like you were climbing a mountain.  Mountain climbers work your shoulders, core and abs, plus a bit of your legs – and your overall endurance. They are also a good warm up for the burpees.  I will remind you proper burpee form but remember to modify as needed, if it calls for a push up and you need to use your knees, please do.  Bend over or squat down and place your hands on the floor in front of you, just outside of your feet. Jump both feet back so that you’re now in plank position. Drop to a push-up—your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier. Push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all (i.e., just push yourself up from the ground as you would if you weren’t working out)—your choice).  Jump the feet back in toward the hands. Explosively jump into the air, reaching your arms straight overhead (or at least stand up and clap hands over head).  Thrive self care suggestion of the day is increase your serontonin levels by smiling.  Larger amounts of serotonin in our brain translates into better mood and better motivation, while lower levels tend to make us feel depressed and scattered.  Numerous research studies have shown that changing your facial expression towards a smile can increase your serotonin levels. So if you want to feel immediately better just smile!  To give yourself a reason to smile you might quickly compose a list of 5-10 things that make you smile, and read it whenever you need some help with smiling.