January 2018

4 Anytime, Anywhere Workout Moves

Author: Special to CH2 | Photographer: M.Kat Photography

Follow along with Myranda, Jake, kristen and Sammi from lava 24 fitness as they show us some great exercises that can be done at home, at the office or anywhere else you happen to be. want more exercises? stop by LAVA 24 Fitness for your first Personal Training session; tell them CH2 sent you!


BRIDGE
WORKS: Glutes and hamstrings.
Lying on your back, raise one leg while keeping the other leg bent and your foot flat on the floor. Press the bent, leg’s heel into the floor, squeeze your glutes, and raise your hips until your body is in a straight line from shoulders to knees.

How Many?
12 on each leg

TIP:
To add weight, include a heavy book (i.e. phonebook).


Modification
Lower raised leg and lift hips while pressing both heels into the ground.

How Many?
2-3 rounds of 10-15 reps


TRICEP DIP
WORKS: Chest, triceps, and anterior deltoid.
Position your hands shoulder-width apart on a stable chair. Keep your knees bent. Bend elbows, press up and squeeze.

Modification
keep your legs straight to add difficulty.

How Many?
2-3 rounds of 10-15 reps


PLANK
WORKS: Core and supports proper posture.
Plant the hands directly under the shoulders. Ground the toes into the floor and squeeze the glutes to stabilize the body.
How Many?
2-3 rounds hold for 30 seconds
TIP: look at your hands and breathe!


Modification
lower both knees to the ground and hold.


SQUAT
WORKS: Quadriceps, hamstrings, glutes and the calf muscles.
Keep your back straight, and your chest and shoulders up. Looking straight ahead squat down. Focus on keeping your knees in line with your feet.

TIP: keep your back straight and remember to not let your knees go over your toes.

How Many?
2-3 rounds of 10-15 reps

Modification
straighten one leg in front of you as you squat on a single leg.

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