#MotivationalMondays- Seven Minutes In Heaven

I hope the Rooster was kind to you on this fine morning. It’s Monday meaning there’s a brandy new post awaiting you below. I bet the headline has you thinking this involves eating a 900 calorie piece of cake and still managing to look like Eva Longoria. If life worked like that, we’d probably have no marathons or make-up.

I am NOT an advocate of morning workouts as they leave my sluggish for the rest of my day. By 10 A.M., my desk becomes my bed and the paperweight leaves a sparkle indentation on my forehead. However, I know a lot of early risers are out there, so this workout is for you.

The first workout comes from Dr. Oz’s “7-Minute Workout” a few years back. It involves mainly yoga salutations, but is incredible for stretching out those sleepy muscles. It’ll also raises your heart rate a bit, in place of splashing cold water on your face.

Here is your second option for today. I’ve taken it from Fitness magazine‘s express workouts section. (Check it out– they have some pretty unique exercises and they fit any kind of lifestyle.)You could even call this your “booty call” workout. (copyright Tone It Up team)

6 Moves to a Better Bottom

1. Two-Part Squat:

Minutes 0:00-1:00

Targets: Gluteus Maximus and Medius, Quadriceps, Hip Abductors

  • Stand with feet wider than hip-width apart, toes turned out.
  • Squat down until thighs are parallel to floor.
  • Hold for 3 counts.
  • Next bend knees to lower 4 more inches.
  • Come up to the point where your thighs are parallel and hold for 3 counts.
  • Repeat.

2. Arabesque

1:00-2:30

Targets: Gluteus Maximus, Hip Abductors

  • Stand with feet hip-width apart, right arm reaching toward ceiling.
  • Extend right leg back and lift 5 to 7 inches, knee facing floor and toes pointed.
  • Lower and repeat 15 times.
  • Do 15 reps with your knee facing out to the right.
  • Repeat on left.

3. Side-Extension Squat

2:30-3:30

Targets: Gluteus Maximus and Medius, Hip Abductors

  • With feet shoulder-width apart, squat down 90 degrees.
  • Stand, lifting right leg to hip height at side.
  • Hold for 3 counts, then come down.
  • Repeat 30 times; switch sides.

 

 

 

4. Butt Kicker

3:30-4:30

Targets: Gluteus Maximus and Medius, Hamstrings

  • Get down on all fours and lift right leg to hip height with foot flexed, knee bent 90 degrees.
  • Extend leg as if you were stamping an imprint of your sole on the ceiling.
  • Return leg to hip height and repeat for 30 reps; switch sides.

5. Butt Lift

4:30-6:00

Targets: Gluteus Medius, Hip Adductors

  • Lie faceup with knees bent, feet hip-width apart.
  • Lift butt and bring knees together.
  • Hold for 2 counts, release knees, and lower butt to just 1/2 inch above floor.
  • Repeat 30 times.
  • Without coming down, do one more round of 30 with knees apart.

6. Leg Lift

6:00-7:00

Targets: Gluteus Maximus and Medius, Quadriceps, Hamstrings

  • Lie faceup with knees bent, feet hip-width apart.
  • Extend right leg 4 inches off floor.
  • Lift hips 6 inches, then lower to 1/2 inch above floor.
  • Repeat 20 times; switch legs.

And that’s all she wrote. I did this round of exercises last night and due to muscle confusion am feeling it today!

Seriously, both of these workouts are under 10 minutes long and constructed to rev your metabolism and also sculpt your body. You have no excuse. Remember, the only surefire way to fail is to not apply yourself.

Peace, love, and seven minutes!

~C.C.D.

This entry was posted in Motivational Mondays and tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *

*