July 22 Wednesday Wanna Be Moving

July 22 Wednesday Wanna Be Moving

It’s Wednesday and we wanna be moving! Today let’s fit in a combo tabata of leg lifts and bridges, where you do 4 rounds of each for 8 rounds total, with each round being 20 seconds of work and 10 seconds of rest for a total of 4 minutes.  If you have more time or want a bigger challenge, you can do 2 tabatas, one of leg lifts (8 rounds) and one of bridges (8 rounds). Kettlebell enthusiasts should do a combo tabata of Russian swings and deadlifts, 4 rounds each.  For the leg lifts, be sure to start on the floor laying on your back, keep your back sealed against the floor, and put your hands under your bottom to protect your lower back. Lift your legs together to the sky and then lower keeping your lower abs engaged. For the bridges you alos lay on the floor on your back but bring your feet close to your bottom so your knees are up and then lift your pelvis to the sky so that your torso makes a straight line.  Engage your gluts at the top and hold for a second.   For the Russian swings, remember to keep your arms loose and your back and spine neutral and straight. Hinge at your hips and let hips snap for the power. For the dead lifts, be sure to keep your shoulders pinched back and spine straight and neutral, and hinge at the hips.  Keep neck and head in line with spine.  Self care idea of the day is to get 5-10 minutes in the sunshine without sunscreen, or sunscreen with spf of 8 or under.  This is a fabulous way to get some vitamin D! Actually it is the best way…you cannot o.d. on vitamin D from sunshine.  Of course make sure you don’t burn your skin. Again, listen to your own wisdom and good sense about what works for your body.   Vitamin D is essential for our health, helps regulate our blood sugar, makes our bones strong, and helps our immune system.