Thursday, April 18, 2013

Home workout

The equipment
single leg stability ball hamstring curls, 3 sets of 8 on each side

leg curl continued
donkey kicks for glutes, 3 sets of 20 each leg

 45 minute home workout:
Warmup: stability ball pikes, 3 sets of 10 (plank position with tops of feet on stability ball, keeps hands below shoulders; lift your bottom towards the sky and and pull the ball in towards chest; get chest as close to quadriceps as possible. maintain eye contact on the floor below for balance.  To modify, keep a bend in your knees.

Shoulder presses, 15 lbs, 3 sets of 10 superset with lateral raises, 12 lbs, 3 sets of 15.

Deadlifts with 25 lb kettlebell: 
3 sets of 20 reps: feet hip width, back and legs straight but knees slightly bent (never lock out your knees!) bend forward with a flat back and keep the weight below your chest.  Superset this exercise with plie squats (legs and feet turned out) 10 reps, squeeze tooshie at the top of each rep.

On the mat: 

stability ball hamstring curls, single leg: 3 sets of 8 reps on each leg (see photo), superset with ball pass, 10 reps. pass ball from feet to legs, opening up as much as you can without straining lower back. keep a slight bend in your knees to keep the focus on your lower abdominals and out of your hip flexors.

Donkey kicks, 3 sets of 20 reps each leg (see photo). 
10 minutes of stair climbing.

 Contact me at for a personalized home workout, created to fit your needs and schedule!
Liz Carney, RN, BSN
Registered Nurse, Wellness, Nutrition, and Fitness Consultant.


Liz said...
This comment has been removed by the author.
Liz said...

contact me at for a personalized home workout, created to fit your needs and schedule!
Liz Carney, RN, BSN
Wellness, Nutrition, and Fitness Consultant.

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