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thinspo Archive

Thursday

11

July 2013

Written by , Posted in Yoga

A full body workout, The Water Warrior!

Tempted to do this right now as I’m sitting in front of clear blue water in SoBe!

Here’s how to do the Water Warrior:

Position A: stand up straight, hands on your hips, knees bent up to the sky.

Position B: slowly kick your knees back into a straight kick-back as you lower your back, chin down, hands lengthened backwards to be aligned with your leg. Repeat!

10 reps per leg; 3 sets- go!

Wednesday

10

July 2013

Written by , Posted in Yoga

The ab roll-up! The focus here is mainly abs but works out your full-body because of the added cardio. This is not your average ab workout- it’s challenging and definitely worth a try:)

Here’s how to do an ab roll-up:

Position A: start by sitting with your knees bent in front of you.

Position B: roll back to lay flat on your back as you propel your legs straight up to the sky, butt lifted of the floor, point your toes!

Position C: legs back down bent in front of you to get ready to sit up.

Position D: sit with knees bent in front of you, get ready to jump..

Position E: get up and stand up straight, jump up high, hands to the sky!

10 reps; 3 sets- go!

Wednesday

3

July 2013

Written by , Posted in Yoga

Plié squats! These are amazing for your legs and butt.

I loved ballet as a little girl ‘til my teen years.. plié squats were a standard at the barre during warmup. Here they are, just like a classic squat, except  with your feet turned out.

Here’s how to do them:

Position AFeet turned outwards and shoulder width apart, hands on your hips, good back posture, chin up!

Position BLean forward as you squat and intentionally stick your butt out, chin up!

x

Tuesday

2

July 2013

Written by , Posted in Yoga

We are continuing with our week of glutes! Romanian deadlifts work your butt, thighs, and abs..

Here’s how to do them:

Position A: Stand up straight, hold weights in front of you, arms straight, chin up.

Position B: back stays straight as you bend from your waist and lower weights past your knees. Squeeze your butt to bring yourself back up to position A.

Hint: keep your abs tight to get the maximum benefit of this workout.

Do 15 reps; 3 sets. Go!

Monday

1

July 2013

Written by , Posted in Yoga

The focus this week is butt! Yes, it is glutes week for me- need to get ready to be in a bikini again soon. I’m sure you are too. Find a stable stool and do Step-Up Lunges! These will work out your butt and thighs:

Here’s how to do them:

Position A: Hands on your hips, right leg up on the stool.

Position B: Step-up, left knee to the sky – keep your balance!

Position C: Step back down to starting position.

Position D: Right leg drops backwards into a lunge, go as low as you can! Repeat.

Hint: The leg you step-up with is the leg you lunge on. Do 10 reps leg; 3 sets. Go!

x

Thursday

27

June 2013

Written by , Posted in Yoga

Did you make it to the gym this morning? I didn’t.. which is why tonight’s workout is going to kick my a** for a full hour, even though I’m a bit under the weather from my immune system breaking down after my recent red-eye flight. No excuses!

Anyway- Glute Kickbacks!

Here’s how to do them properly:

Position A: get on your knees with palms flat on the floor, shoulder width apart.

Position B: exhale as you flex your foot and push straight up through the heel. Squeeze and hold. Inhale and slowly lower your leg down to starting position.

25 reps each leg; 2 sets. Go!
Making it my priority to get the the gym bright and early tomorrow morning.

Wednesday

26

June 2013

Written by , Posted in Yoga

So I mentioned in my most recent newsletter that working out in the morning helps your body crave what you actually need instead of what you don’t. Listen to your body! Here are a few foods I consumed yesterday.. quinoa salad, spa chicken salad, and antipasti- yum.

Quinoa Salad: tomato, cucumber, red onion, mint, parsley lemon juice and olive oil.

Spa Chicken Salad: chicken, red grapes, cucumber, canola and olive oil, celery, arugula, white balsamic vinegar, shallots, dijon mustard.

Antipasti: cured meats, olives, peperoncini, mushroom, anchovies, artichoke hearts, various cheeses, pickled meats and veggies.

Smart eating is 80% of the effort towards a healthy lifestyle! x

Tuesday

25

June 2013

Written by , Posted in Yoga

I made it to the gym bright and early and did a 6 minute walk/jog 5.0 to 6.0; 1.0 incline + 2 minute sprint 7.0 to 8.5 to get my heart rate up. Then, I did these: plank + leg pulses!

Here’s how:

Get into plank position! Lift and extend your legs up to be parallel to your core, then pulse 30 seconds for each leg.

This leg pulse move builds long sleek muscles in your thighs and backside.

In addition I stretched and did abs, I always do abs. In total my morning session was a speedy 25 minutes- all before breakfast:) today’s fitness goal done!

Thursday

13

June 2013

Written by , Posted in Yoga

Hip Lifts for toned butt and thighs:

Position A: Lay flat on your back with arms at the sides, knees bent.

Position B: Lift hips to the sky, squeeze your butt and thighs at the top. Lower and repeat – 10 reps; 3 sets!

for the advanced: extend right foot from the ground at the lifted position, hold for 5 seconds. Lower and repeat with your left foot.

Go! x

Wednesday

12

June 2013

Written by , Posted in Yoga

The Squat Jump!

Add some cardio to your basic squat with this – you’ll be a bit out of breath, but that just means do 10 more:)

Position A: Start with your arms stretched out, chin up, feet shoulder width apart, and stand up straight.

Position B: Squat – butt sticks out + upper body leans in, chin up, prepare to jump..

Position C: Use your arms to propel yourself up, jump high from your squat position, reach your hands and feet behind you.

Do 20, then 10 more- go!

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