Extreme Leg and Butt Workout Lv3

Changing it up is always fun and a great challenge. Get ready to FEEL the BURN and SWEAT! Stick with it and finish this routine. Put on your music and GO!

WARM-UP: Make sure to do your WARM-UP it's a big part of your workout. GO HERE if you haven't done it yet.

Note: Listen to your body at all times and if for some reason you can't keep up try harder next time. You are only trying to beat your best effort not everyone elses. So give it your best and if it doesn't mean finishing the 1 - 2 minutes that's ok. Try for longer next time.

Write how many reps you did in each exercise for the time stated. Keeping track will help you see how much you have improved.

TOOLS: dumbbell, towel and swiss ball

STRENGTH CIRCUIT 1
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Repeat all exercises in circuit one for 3 SETS before moving to strength Circuit 2.

• Slidding Burpees (1 min.)
• X Jumps (1 min.)
• Slippery Moutain Climbers (1 min.)

STRENGTH CIRCUIT 2
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Repeat all exercises in circuit two for 3 SETS before moving to strength Circuit 3.

• Single-Leg Squat with Towel (1 min. each leg)
• Squat with Butt-Kick (1 min.)
• Slippery Moutain Climbers (1 min.)

STRENGTH CIRCUIT 3
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Repeat all exercises in circuit three for 3 SETS before moving to strength Circuit 4.

• Jumping Lunges (1 min.)
• Inner Thigh Squeeze (1 min.)
• Wall Squat (1 min.)

STRENGTH CIRCUIT 4
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Repeat all exercises in circuit four for 3 SETS before moving to strength Circuit 5.

• Hip Lifts on the Ball (1 min)
• Fire Hydrant (1 min. each leg)
• Wall Squat (1 min.)

STRENGTH CIRCUIT 5
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Repeat all exercises in circuit five for 3 SETS and you are done!!!

• Single Leg Squat (1 min. each leg)
• Single-Leg Calf Raise (1 min. each leg)
• Wall Squat (1 min.)

STRENGTH CIRCUIT 1
Sliding Burpees

Start crouched down.
Place hands on the ground and slid feet into a plank (beginning pushup position).
Slid your feet up so you are in standing position with knees bent. Stand up raise arms in the air and return to start. That’s one rep.

X Jumps

Stand with feet hip-width apart, arms down. Squat, leaning torso forward and extending arms behind you, palms facing ceiling. Explode up, reaching arms and legs wide. Land with knees soft, feet hip-width apart, and squat low again. Repeat as many times as you can for 1 minute.

Slippery Mountain Climbers

Get into the plank position with your hands on the floor. Pull one of your knees close to your chest by sliding your foot forward. Alternate between left and right leg for 1 minute.

STRENGTH CIRCUIT 2

Single-Leg Squat with Towel

Stand with your feet together and place your right foot on top of a folded towel. Shifting your weight to your left leg, slide the towel out slowly to your right. Then slowly return to the start position. Work this side for 1 minute, keeping your elbows bent and your fists together near your chin. When you squat, your left knee should bend between 45 and 90 degrees. After 1 minutes, switch legs and do the squats and slides for another 1 minute.

Squat with Butt-Kick

Stand with your legs shoulder-width apart. Sit back to a squat, bringing your fists close to your chin. Then bring your left leg straight behind you while extending your arms forward. Return to the squat position, then repeat on the other side. Continue alternating sides for two minute. As you squat, remember to keep your weight back on your heels. When extending the leg behind you, keep your hips square -- don't twist them toward the side. 1 minute.

Slippery Mountain Climbers

Get into the plank position with your hands on the floor. Pull one of your knees close to your chest by sliding your foot forward. Alternate between left and right leg for 1 minute.

STRENGTH CIRCUIT 3
Jumping Lunges

This move is a 'jump lunge' and you do just as it says. Begin in the lunge position then jump switching your landing leg so that when you land, you lunge on your other leg. Repeat 1 minutes.

Inner Thigh Squeeze

Lie down and lift the legs off the floor, placing an exercise ball (or some other type of ball) between the knees/shins. Squeeze the ball lightly to keep it from dropping and put the hands on the floor for more support. Slowly squeeze the ball, contracting the inner thighs. Release just slightly, keeping some tension on the ball. Repeat 1 minutes

Wall Squat

Stand with your head and back against a wall. Position your feet shoulder-width apart, about 18 inches from the wall, and keep your arms at your sides Lower your body into a squat position until your thighs are parallel to the floor. Hold 1 minutes
 STRENGTH CIRCUIT 4
Hip Lifts on the Ball

Lie down and place the heels on the ball, keeping the legs straight. Squeeze the glutes and lift the hips up until the body is in a straight line. Keep the hands on the floor for more balance if needed. Release the hips down, barely touching the floor, and repeat 1 minutes.

Fire Hydrant

Start on all fours (hands under shoulders, knees under hips) with abs engaged and back flat. Keeping upper body still, lift bent right knee out to side at hip level. 1 minute each leg.

Wall Squat

Stand with your head and back against a wall. Position your feet shoulder-width apart, about 18 inches from the wall, and keep your arms at your sides Lower your body into a squat position until your thighs are parallel to the floor. Hold 1 minutes
STRENGTH CIRCUIT 5
Single Leg Squat

Stand on your left leg. Lift your right out in front of you. Stand tall (don’t round your shoulders), and keep your left knee over your ankle as you lower down into a squat. Your hands can extend out for balance. Push into your heel to come back up and repeat. Start with shallow squats; go deeper as it becomes easier. After 1 minutes, switch legs and repeat.

Single-Leg Calf Raise

Grab a dumbbell in your right hand and stand on a step, block, or 25-pound weight plate. Bend your right knee, and hold it that way as you perform the exercise. Cross your left foot behind your right ankle, and balance yourself on the ball of your right foot, with your right heel on the floor or hanging off a step. Put your left hand on something stable—a wall or weight stack, for instance. 1 minute each leg.

Wall Squat

Stand with your head and back against a wall. Position your feet shoulder-width apart, about 18 inches from the wall, and keep your arms at your sides Lower your body into a squat position until your thighs are parallel to the floor. Hold 1 minutes

Great job!! Alright don't forget the COOL DOWN! This is an important part of your workout. Click HERE to cool down before hitting the showers.

TOOLS:

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Mommy Yoga - Pregnancy Conditioning and Relaxation

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Mommy Yoga

Pregnancy Conditioning

Michelle M. Freeman

 This was me duing my pregnancy with my daughter. This is my yoga strengthening and relaxation routine. I also added some exotic spa treatments you can give yourself at home, that I love. It's so important to give yourself peace during this time.

Practicing yoga is a safe method to prepare your body for motherhood and childbirth. The word yoga is a Sanskrit word meaning yoke or connection; connecting mind, body and spirit. Yoga gives you an opportunity to create a healthy and peaceful world for you and your baby. You will learn relaxation techniques that will promote flexibility and strength while eliminating discomfort during pregnancy.

Benefits of yoga during pregnancy

       Proper breathing and relaxing techniques

       Creating a flexible body

       Holistic approach to health and fitness

Benefits and Precautions

Pre-natal yoga is extremely beneficial to you and your baby while pregnant.

 Benefits

Gentle stretching has remarkable ways of improving your posture and restorying your body after childbirth. Yoga works wonders for pregnant women’s health and fitness. Yoga has been a safe and gentle way for women to remain active during pregnancy, while maintaining flexibility, and preparing the body for childbirth.

 Also known to

       reduce nausea, morning sickness and constipation

       reduce mood swings

       reduce fluid retention

       strengthen pelvic floor and abdominal muscles

Precautions

Check with your health care provider before starting any exercise routine.

Be careful to

       Avoid pre-natal exercises that stretch your body too strenuously especially your abdominals.

       Avoid yoga poses that cause you discomfort.

       Avoid putting pressure on your abdomen.

First-trimester Yoga

 Improve your posture    Strengthen legs and back    Relieve pain and discomfort

Prepare the body for stretching and growing

Bound Angle

Opens the hips and groin

 

Bend the knees

Bringing the soles of the feet together

Let the knees fall out to either side

Keep the spine long

  Goddess

Opens the groin

Lower the back all the way to the floor

Press back into the floor

Place feet together

Letting kness relax

Relax arms to your side palms up 

If find this pose uncomfortable, folded several blankets to support the spine.

Sleeping Abdominal Stretch

Reduce tension and stress

Lay on back with head facing right

Inhale, reach arms out to the side, shoulder level

Legs stacked to the left side

Hold the pose for 30 seconds

Exhale, raise both legs up, feet facing the sky

Inhale, holding the legs upright and straight

Exhale, slowly lower the legs to the right, rotating the hips as you move

Turn the head gently in the opposite direction and relax

Hold the pose for 30 seconds

Modify the pose by bending the legs to a 90 degree angle and moving the legs from side to side.

Staff

Strengthens legs and improves alignment

Sit with legs outstretched

Flex the feet towards kness, heels may come up off the floor

Make your spine long

Stack the shoulders directly on top of the hips 

Put padding under your tail bone, if necessary.

Churning the Mill

Toning the nerves and organs of the pelvis

Sit with legs spread wide

Lean over to right foot, reaching hands over toes if possible

Hold the pose for 30 seconds

Sweeping forward with arms stretched out making a semi circle toward left foot

Reaching hands over toes if possible

Hold the pose for 30 seconds

Repeat 5-10 times in each direction

Neutral Spine

Increases spinal flexibility and abdominal strength

Begin on hands and knees

Place the wrists underneath the shoulders

Place the knees underneath the hips

Keep the spine in a straight line, connecting the shoulders and hips  

Seamlessly move to the next pose.

Cow

Increases spinal flexibility and abdominal strength

 

On hands and knees inhale while dropping the belly

Gaze up toward the sky

Let the movement in the spine start from the tailbone, so that that neck is the

last part to move.

 

Seamlessly move to the next pose.

Cat

Increases spinal flexibility and abdominal strength

On the next exhale round the spine while dropping the head

Gaze toward the navel

Repeat the Cat - Cow Stretch on each inhale and exhale, matching the movement to your own breath. Continue for 5-10 breaths, moving the whole spine. After your final exhale, come back to a neutral spine

Tree

Develops physical and mental balance

Stand with feet together and arms to side

Raise arms over the head, interlock fingers, turn palms upward

Inhale, stretch arms, shoulders and chest upward

Raise up on toes

Stretch whole body from top to bottom

Lower heals while exhaling, place hands on top of the head

Relax for a few seconds and repeat 5-10 times

Second-trimester Yoga

Stimulates digestion   Eliminates constipation   Relaxs nerves in the legs 

Assists women in labor

Lotus

Hip opener

Sit on the floor with legs crossed

Bend both legs, cross left shin over right shin

Place right foot on top of left thigh

Press the outer edge of right foot against the crease of the left hip

Stretch torso upward, keep shoulders down and back

Place hands on knees

Hold the pose for 30 seconds

Now place left foot on top of right thigh

Press the outer edge of left foot against the crease of the right hip

Stretch torso upward, keep shoulders down and back

Place hands on knees

Pigeon

Releaves stress and tension in the hips

Begin on all fours

Bend right knee forward, stretch the left leg back

Lengthen leg all the way to the big toe

Keep hips square to the floor

Place hands together or on mat in front of the leading leg for an easier pose

Stay in this pose for 5-10 seconds

Repeat pose with left knee forward and right leg back

Again hold pose for 5-10 seconds

Thunderbolt Pose

Strengthens pelvic muscles

Kneel on the foor

Bring the big toes together and separate the heels

Lower the buttocks onto the inside surface of the feet with heels touching the side of the hips

Place hands on knees, palms up

Back and head should be straight, and relaxed

Gracious

Stretches quadriceps, opens the hips, lengthen the spine

Open the hips while lengthening the spine

Bring the knees to the floor hip width apart and big toes touching.

Sit back on your heels with the heels touching the outside of hips.

Rest the hands on the knees with palms facing down.

Lean back to the hips sink down into the floor.

Reach the crown of the head up to lengthen the spine.

Neutral Spine

Increases spinal flexibility and abdominal strength

Begin on hands and knees

Place the wrists underneath the shoulders

Place the knees underneath the hips

Keep the spine in a straight line, connecting the shoulders and hips

 Cow

Increases spinal flexibility and abdominal strength

On hands and knees inhale while dropping the belly

Gaze up toward the sky

Let the movement in the spine start from the tailbone, so that that neck is the

last part to move.

Seamlessly move to the next pose.

Cat

Increases spinal flexibility and abdominal strength

On the next exhale round the spine while dropping the head

Gaze toward the navel

Repeat the Cat - Cow Stretch on each inhale and exhale, matching the movement to your own breath. Continue for 5-10 breaths, moving the whole spine. After your final exhale, come back to a neutral spine

Hand Raising

Remove stiffness from the shoulders and upper back

Stand with feet together and arms at sides

Inhale and slowly raise armsover head

Bend head slightly backward and look up at hands

Exhale and spread arms at sides, shoulder height

Inhale and reverse the movement, re-crossing arms above head

Exhale and lower arms straight down in front of body

Tree

Develops physical and mental balance

Stand with feet together and arms to side

Raise arms over the head, interlock fingers, turn palms upward

Inhale, stretch arms, shoulders and chest upward

Raise up on toes

Stretch whole body from top to bottom

Lower heals while exhaling, place hands on top of the head

Relax for a few seconds and repeat 5-10 times

Waist Rotation

Tones waist, back and hips

Stand with feet shoulder width apart

Inhale, raise arms shoulder level

Feet flat on ground, exhale, while twisting upper body to the right side

Wrapping right arm behind waist and left hand onto the right shoulder

Turn the head fully to the right to look behind

Inhale, while twisting back to the center position

Exhale as you twist to the opposite side

Inhale, while twisting back to the center position

Do 7 more twist to each side, flinging arms loosely and fast from side to side

Triangle

Tones the leg muscles, spinal nerves and abdominal organs

Inhale, extend neck and spine

Exhale, turn head to look up at left hand

Keep head, buttocks and heels in one straight line

Keep opening the whole body up

Third-trimester Yoga

 Removes constipation   Improves digestion   Relieves stiffness & strain of spine

 Enable faster delivery

Half Revolved Belly

Spinal alignment

From a lying position on the mat bring the knees to the chest.

While breathing out lower the legs towards the right, trying to touch the kness to the floor.

When doing this the shoulder of the extended arm raises of the mat adjust the position of the hips and leg that is on top. Leaving the shoulder hanging in the air is a good stretch but is very dangerous.

At the same time move the head towards the left, giving uniform twisting stretch to the entire spine. Repeat on the other side by bending legs towards left and head towards right.

Neck Stretches

Improve vitality, sleep, vision and hearing

Stretch One:

Sit on the floor in a relaxed position.

Close your eyes and let your head gently drop forward and backward. Do this exercise four times and later on you can increase the number to six or more.

Drop the head backward keep your facial muscles relaxed; the lips should part slightly when the head is back. 

Stretch Two:

Turn your head to the extreme right and return it to normal position; then turn to the extreme left and return it to normal position. Repeat four times. 

Bend your head to the right as if someone were pulling your right ear towards the right shoulder and straighten the head. Bend it to the left straighten again. Repeat four times.

Half Butterfly

Loosens lip and knee joints, which shall enable faster delivery

Sit with legs outstretched. Bend the right leg and place the right foot as far up on the left thigh as possible. Place the right hand on top of the bent right knee.

Hold the toes on the right food with left hand. While breathing in, gently move the right knee up towards the chest.

Breathing out, gently push the knee down and try to touch the floor.

Movement of leg should be achieved by the extertion of the right arm.

Repeat left leg. Slowl practice about 10 up and down movements with each leg.

Chest & Shoulder Stretches

Increase the flexibility of your chest

Sit or stand and clasp your hands together behind your back, arms straight

Lift your head towards the ceiling, going only as high as is comfortable

You should feel a stretch in your shoulders and chest

Leg Stretch

Good for stiffness and poor circulation in the feet.

Stand in a ready stance with your feet shoulder width apart

Bend your front leg so that when you look down over your knee, you can see your toes

Lean forward and rest your hands on the wall, keeping your heel, hip and head in a straight line

Swtich feet and repeat.

Shoulder Socket Rotation

Relax the shoulders

Place fingers of the left hand on left shoulder and fingers of right hand on right shoulder.

Fully rotate both elbows at the same time in large circle. Try to touch elbows in front of the chest on the forward movement and touch the ears while moving up.

Stretch arms back in the backward movement and touch the sides of the trunk while coming down.

Inhale on upward stroke and exhale on downward stroke.

Practice slowly 10 times clockwise, then 10 times anticlockwise.

Inner Peace

Reduce stress, tension and axiety and promote a calming tranquil state of mind

Sit up tall in a chair on the floor with spine straight, the shoulders relaxed and keeping the chest open. Hands rested on the knees or in the lap with palms facing up. Close the eyes, relax the face, jaw and stomach. Let the tounge rest just behind the front teeth on the roof of the mouth.

Inhale starting from the belly and then move gently into the chest. Slowly, and deeply breathe in and out through the nose. Breathing in good positive energy and exhaling negative energy. Breath slowly and deeply, letting go of any distractions and allowing your mind and body to be at peace. Draw your focus deeply, finding your quiet and peaceful space. Feel this peaceful place expand to fill your entire being.

End gently by inhaling placing the palms together in front of the heart, exhale and gently open your eyes. Take a moment to saturate your body in the peace you have created.

Practice this inner peace breathing for 10-20 minutes.

Exotic Spa Treatments

Relax, breath, take a moment away from it all to create an oissis for yourself and the baby.

Step 1: Prepare Bathroom:

Scent: Towel, robe, slippers, misted with an aromatherapy linen spray.

Sight: Oil burner or scented candles.

Sound: Use music you find relaxing to set the mood for your spa treatments

Step 2: Ready Your Body: 

Start your spa day off with a 30 minute walk. Come home and practice your yoga and breathing exercises for 20 minutes.

Step 3: Exfoliate

You should be feeling relaxed. Make your way to the bathroom to exfoliate your body and not your face.

Cocoa Body Scrub

8 cup kosher salt

2 cups jojoba oil

1 cup unsweetened cocoa

tablespoons vanilla extract

Mix ingredients in a bowl. Apply to skin and scrub in a circular motion.

Step 4: Shower: 

Take a shower and rinse off the body scrub. While in the shower wash your face with a cleaner.

Sweety Pie Cleanser

2 tablespoons brown sugar

1 tablespoon olive oil

Mix ingredients in a bowl. Apply to face in a circular motion for 1 minute. Rinse with warm water and cloth. Dry pat your skin. This will leaving you soft and silky.

 

Step 5: Snuggle Up 

Snuggle up in your robe and apply a facial mask and a hair treatment.

Banana Split Facial Mask

½ banana

2 tsp yogurt

1 tsp olive oil 

Mush all ingredients together with a fork. Apply to face and leave on for 15 minutes. Wash off with warm water and pat your skin dry.

 Soft Almond Hair Treatment (leave in)

3 ounces distilled water

1 ounce of light conditioner

½ ounce almond oil

Pour ingredients into a spray bottle or into a jar and shake well.  Spray hair and comb through with a large tooth comb. Leave in and enjoy.

Sit back and relax while your face mask and hair treatment work their magic. Let your mind drift and close your eyes.

Step 6: Wash Face

Wash your face with warm water and dry pat face.

Step 7: Water Therapy 

Run a warm bath.

Refresh Bath Recipe

1 cup dried mint

2 drops peperment oil

1 teaspoon coconut oil

1 teaspoon almond extract

Mix ingredients together in a bowl and place in a cheesecloth or clean sock and tie it shut. Place it under the running water.

Turn down the lights and slowly dip your body down into the water. Let yourself get lost in your little oasis.

Step 8

: Dry Off

Dry off and apply your own body cream and facial moisturizer.

 Go forth and have a refreshing day  -Michelle Freeman

Sweet Dreams

Get a good night sleep while pregnant.

 Getting Ready for Bed:

    Avoid caffeine and slow down the water intake 3 hours before bed time.

      Dinner should be light and not eaten any closer than 3 hours before bed time. Avoid too spicy of foods at night or anything that might give you heartburn.

       Do your yoga and breathing exercises before bed to calm and relax your body.

       Give yourself a spa bath treatment as well which will help rejuvenate your body and prepare it for sleep.

       Make sure the room is a cool yet comfortable temperature.

Bed Time:

       To releave heartburn propping yourself up on pillows.

       Lying on your side with knees drawn up and a pillow placed between the knees will help you sleep more comfortably.

       If you suffer from leg cramps, pull your toes up towards your face until the cramps subside.