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Mental Attitude and Pretty Food

Workout Descriptions

Standing Squats

On a flat surface, with your feet shoulder width apart and toes forward, stand tall with posture in a neutral, aligned position.

Bending at the knees and the hips, sit back into the squat. Your knees should be in line with or behind the toes. Lower your hips as far as you can lower without pain or compromising your position.

Press back up through the heels, keeping toes in contact with the floor. It is important to keep the chest up throughout the exercise.

Walking Lunge

To begin a walking lunge stand upright with or without weights in your hands. Now take a lunge forward while never letting your frontknee go 'over' your toe. Once at the bottom of the lunge (not touching the floor), push off with the back foot and then approach the standing position. Repeat with the other leg. Make sure to breath out on the way up and breathe in on the actual lunge.
Think about squeezing those saddlebags as you push up from bottom.

Glute Raise

Lie on your back with your knees bent.
Lift your hips off the floor, keeping your back straight and against the floor, while keeping your glutes tight.
Lower hips and repeat.

Jump Squat

Start in squat position and explosively jump upward to maximum height. Land in squat position and immediately repeat jump until all repetitions are complete. Keep hands behind head or on hips during entire movement.
Keep momentum. Same speed throughout. Work up a sweat and be explosive!

Push-Ups

The standard pushup position is with your hands on the floor, shoulder width apart and in line with your chest. Lower your body slowly towards the floor until your arms are at a 90 degree angle. Slowly raise your body back up keeping your abdominal muscles tight to protect your back. It is important to be careful when doing push ups, especially if you have wrist or back problems.

Crab Dips (Arm Exercise)

Crab dips are one of the best exercises for your triceps, or the back of your arm. Think of this exercise as an inverted push up or a crab walk. Start by sitting on the ground with your legs out in front of you and your torso upright. With your arms, push yourself up so your buttocks are off the floor. Lower your arms until your buttocks are just a few inches off the floor and return to the starting position. This exercise can be done with the use of a chair, and you can have your legs bent at the knee instead of straight.

BOOTY Ups (Ab Workout)

Begin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90 degree angle.

Arch your back slightly out rather than keeping your back completely straight.

Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips. The end result will be that you'llend up in a high bridge position. Exhale as you perform this portion of the movement.

Bicycles (Ab Workout)

Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.

Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.

Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.

Go back to the initial position as you breathe in.

Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.

Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

Notes: While you cannot add resistance to this exercise you can concentrate on perfect execution and slow speed.

Lower back down slowly to your starting position as you breathe in. Tip: Don't let your back sag downwards.

Burpee

1. Drop to a lower squat position.
2. Kick your legs out, after dropping your arms, and do a pushup.
3.Jump your legs back in as you rise from the pushup and get into a lower squat position
4.From that squat position you're in now, jump as high as possible.
5. Come down into a lower squat position and repeat

Lunge Jump

1. Stand with your feet together, arms bent by your sides, and lunge forward with your right foot.
2. Jump straight up off the floor, swinging your arms forward, switching legs in midair, like a scissor.
3.Land in a lunge with your left leg forward. That’s one rep. Continue alternating back and forth with each repetition until you’ve completed all of your reps.

Cross Body Crunch (Ab Workout)

Lie flat on your back and bend your knees about 60 degrees.

Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.

Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement. Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.

Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.

Triceps Dips w/Chair

With your hands behind your back, support yourself on your palms at the edge of a chair. Your hands should be touching; your elbows should angle outward. Dipping in this position relieves a lot of stress on the elbow and shoulder joints. Lower yourself, keeping your back close to the chair. Bend your elbows back and slightly to the sides. Keep your body angled slightly forward throughout the motion. Press yourself up until your arms are straight. 6-15 reps.

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