Z is for Z Sit

A Z Sit is a gentle limbering exercise.  Done alone, it’s a so-so stretch with so-so strength engagement exercise of the gluteus medius.  But adding a can-can (“V Sit”) to transition to the other side adds awesome core strength and … Continue reading

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Y is for Yoga

Yoga improves flexibility, muscular endurance, balance, and helps you to focus on breath. This series of yoga poses can be expected to be performed several times through in any Vinyasa Flow yoga class. Here are the steps! Step 1: Mountain … Continue reading

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X is for X Jumps

X Jumps are cardio exercises that work the gluteus medius and minimus; the lateral deltoids; and the core. In other words, they work the same muscles as jumping jacks– but the intensity is much greater! An “X Jump” is a … Continue reading

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W is for Windmill

A windmill is a full-body exercise that improves strength, stability, mobility, and flexibility. This move is often performed with a kettlebell. It’s best to begin with body weight only to “nail” all of the moving parts, then maybe add equipment … Continue reading

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V is for V Up

A “V Up” is a somewhat advanced core strengthening exercise. It can be modified by lifting only one leg at a time (still super hard), or modified further by bending both knees as you draw the legs in, as opposed … Continue reading

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U is for Under/Over

Under/Over has a couple of different interpretations in fitness. My personal favorite, and the one I choose to showcase in this context is a side plank variation. Step 1: Assume side plank. From side plank, you’ll weave the top arm … Continue reading

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T is for Triceps

The muscles on the backs of your arms can give your arms major definition.  Unlike biceps, which only have two heads, triceps have three heads.  They are strong, mighty, and, if trained, can seriously firm up the look and feel … Continue reading

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S is for Scaption

Scaption is an upper body exercise that tones the fronts and backs of your shoulders and your upper back.  It can improve your posture as well as improve the function of your rotator cuff.  This move is commonly done with … Continue reading

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R is for Renegade Rows

Renegade Rows are core and back exercises.  They are performed in plank position and can be modified to “all 4s.”  Try to avoid rotating your hips as you remove the one balance point and pull your elbow past your ribcage … Continue reading

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Q is for Quadriceps

Quadriceps (“quads”) are the four muscles that work together as a fierce unit of strong workers on the fronts of the thighs.  They work together with the gluteus maximus (ehem, your butt) in many exercises, including walking, jogging, lunging, cycling, … Continue reading

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