It's important to stay active on the weekend. Some people workout during the week and take the weekends off. Even if this is your situation you should still find a way to be active every day. This can include walking, biking, and swimming, playing a sport or anything else that interest you in being active. If you still need to complete a workout on the weekend here is a great mini workout to try out.
You can perform 3 sets of 8 reps of each exercise. Now, if this is too easy, add more reps & sets to increase the intensity of the workout.
Instructions for each exercise
Single leg Forward Reach
This exercise is great for balance and core stability.
How to do the exercise:
Moving Side Squats
Most people forget to include lateral movements in their workout. Side squats engage all the major muscles of the lower body. It is also great for Gluteus activation
Starting Position: Standing with feet hip distance apart and sit back into a squat position by bending the knees.
Keep your abs tight and back straight.
How to do the exercise: Step wide to one side staying in your squat position, go back to your starting position, and then side squat wide in the other direction using all your lower body muscles then back to center. Continue squatting side to side staying low throughout.
Planks are exercise for your lower back muscles, abs, and gluteus. It engages every muscle.
Starting Position: Get on all fours. Place your hands shoulder-width apart directly under your shoulders. Keep your elbows slightly bent.
How to do the exercise: Extend your legs and rest the balls of your feet against the floor. Your body should be diagonal to the floor. Engage your core and make sure that your body forms a straight line from your head to your feet. Tuck your pelvis under and make sure your back is flat. Don’t let your lower back (lumbar region) sag or lift. In the thoracic region, pull your shoulder blades in and down.
Starting Position: Get on all fours. Place your hands shoulder-width apart directly under your shoulders. Bend your elbows slightly and place your knees directly under your hips. Your body should be parallel to the floor. Make sure that your body forms a straight line from your head to your buttocks. In the thoracic region, pull your shoulder blades in and down.
How to do the exercise: Extend your right arm forward and your left leg backward while keeping your back straight. Hold this position for three to ten seconds and then lower back to start. Repeat on the other side.
Thanks for taking the time to read my blog. Check back for more great fitness tips and motivation.
ContactLT@lemuelthomasfit.com your local Pickering-Ajax Fitness Trainer with any questions.
LT Fit is bootcamp training service in Durham, Canada. We offer premium health coaching services to the Ajax, Pickering, Whitby and Oshawa areas.