September 21 and our Monday movement moment is a tabata of leg lifts and bridges, 4 sets each exercise and each set is 30 seconds of intense work and 10 seconds of rest: 8 sets = 4 minutes total. To make the tabata as effective as possible give we will give our full attention to our bodies during the whole 4 minutes. We will focus on keeping our form as excellent as possible, while going as fast as we each can yet still keeping proper form. A tabata is quick yet intense, which is part of what really gets the heart going. The leg lifts start laying on your back with face up (supine) with legs stretched out straight and arms by your side. Place either your hands or a pillow under your buttocks to protect your lower back. Try to keep the entire spine and back in contact with the floor throughout the move. Lift your legs together keeping them straight and engaging your deep core to help lift the legs till they are straight up in the air, pointing to the ceiling or sky. Slowly lower legs to floor going a slow but steady pace and focusing on keeping the belly pulled into the spine and spine into the floor. The bridges start with laying on the floor but we are going to put our feet behind our buttocks with our knees pointing up to the ceiling or sky. As we breathe in we will lift our hips towards the sky, keeping our feet and shoulders grounded. Our backs will form a straight though diagonal line from our shoulders up to our knees. Squeeze your gluts at the top of the bridge and make sure all of your back is engaged. Slowly exhale as you lower your hips and back down to the floor. Kettlebell folks can do a tabata of russian swings and deadlifts, 4 sets each exercise. Proper form, fast as you can and keep that form. Self care activity of the day is to be kind to yourself. Often as I am going through my day I will be touched by little moments of kindness from others. Sometimes I get to spread a little kindness too. Both ways it feels good. When has someone been kind to you or when have you been especially kind to someone else? Remember what that felt and looked like. When you feel in touch with what it means to be truly kind, then spread a little of the kind love your own way.