Nov

14

Move It! Monday: Skaters Holiday Edition

For the rest of 2011 the “Move It! Monday” series is going to feature cardio and toning exercises geared for burning those extra calories around the holiday season. With a couple extra sets you’ll feel only slightly guilty when reaching for that second pie of pumpkin pie. Thanks to Patricia Friberg for all the amazing tips and photos for keep us in shape. Make sure to check out her website and DVDs!!!

Skaters

Set up: Standing feet hip distance a part soft bend in the knee. Take a step to the right.

Take a big step with a leap landing left.

Repeat for 30 seconds.

Tip: Don’t be afraid to get low in that squat then explode through the center catching yourself on the other side.

Modify by just stepping side to side making big steps.

Nov

07

Move It! Monday: Holiday Burn Off Squat Lifts

Guess what time it is? “Holiday Burn Off”!!! Get ready for the holiday season with the new “Move It Monday” series!!

Set Up: Standing with your feet hip distance apart, abdominals drawn inward and upward….

1. Bend your knees into a squad position with your weight in your heels. Press your hand gently into the ball.

2. Press into the feet and lengthen your body all the way onto your tippy toes and reach the arms up without over-elevating the shoulders.

Then place your heels down and go back into the squat.

OR

3. Go back into the squat, press into your feet and push off the ground toes pointed.  Articulate the foot toe to heel then back into the squat for more reps.

Oct

03

The Park Bench Push Up

Get toned summer arms with this one exercise.  You will work the chest, shoulder, upper back and tricep.  The legs and core will also benefit!

Tip: you can also use your kitchen counter or the back of your couch

Set up:  Your hands are approximately a little wider than shoulder width apart on the back of the bench.  Walk your legs back so that you are in a Plank Position to start, with your elbow extended.

Keeping your legs active and together as well as your core drawn inward, bend your elbows as you bring the chest toward the bench (as low as one fist distance away from the bench).  Keep the length from your feet on up to the crown of your head.  Challenge yourself to start with 20 repetitions.

This is easier than a regular push-up on the floor because your body is on an incline.

Sep

26

Thank you so much for your Move It! Monday requests.

Today we will go back to basics and learn how to engage the abs and stabilize the pelvis. 

Leg Slides

Set Up: You are on your backside with with a small fitness ball (optional) under one of your feet. The other leg is also bend with the foot on the floor.  Your pelvis is in a neutral position, your pubic bone and two hip bones are level.  You can feel a natural curve in your lower back.  Without changing your pelvis position exhale as you draw your abdominals inward and upward.

 Step 1: Allow one knee to open out to the side a few inches, while keeping your pelvis still.

Step 2: Slowly move the leg down in a turn out position until it is straight and lengthened, keep pelvis in neutral with the abdominals engaged.

Step 3: Press gently into the ball as you drag the leg in to the start position, keeping the pelvis still and the abs drawing inward & upward.

Repeat 6 times to each side.

Thanks again for tuning in, feel free to email me with any questions patriciafriberg@gmail.com. Check out my website to see more!

Sep

18

Move it! Monday

Tone the arms

&

the firm the abdominals with this exercise!

Set up:  On all fours with your hands directly under your shoulders and your knees under your hips.   Place a small fitness ball or rolled towel in the inner thigh area. Keep your spine in a neutral position, avoid over arching or over rounding the back.  Draw your abdominals inward and upward.  Keep your head in line with your spine.

Movement:  Exhale draw the abdominals inward as you lift your knees a couple inches of the ground.  Hold for 3- 5 breaths and then place the knees back on the floor. Repeat 5-8 time

See more from trainer Patricia Friberg HERE!

P.S. Did you see HERE about my big announcement!!!

Sep

12

Abs for Move It! Monday

Set Up: On your back, with your arms in line with your shoulder and your legs in a table top position.  Draw your hip bones gently upward toward your ribcage. Your lower back will be in a lengthened position.

Movement: Exhale as you bring your right leg and left arm away from the midline & inhale to return to center. Keep your torso still as your move.  Avoid arching the back.  Keep the abdominals drawn inward and upward. Then repeat the other side.  Try 4- 10 each side depending on your strength.

Aug

22

Beach Ball Lateral Squat

Benefits:  glutes, inner thigh, quads, and core.  

Set up:  Wide stance with the legs, holding the ball in the hands.  draw the abdominals inward and upward.

Step 1:  Bend your right knee, take the ball down to the ground right by your foot. Firm the right glute and keep your abdmominals drawing in.

Step 2, With the strength of your right leg, push into the ground to straighten the leg and lift the ball up to the left.

Repeat Right leg for 12 reps then do the same on the Left.

 BONUS:  Test your balance skills.

Beach Ball Balance challenge

Start on all fours on the ball, then slowly with one hand at a time try to lift yourself into a knee balance on the ball.

This takes time to master, so soak in some rays and take the balance challenge!

For more fitness tips by Patricia Friberg check her out HERE.

Aug

08

 

Beach Ball Bottom Blaster!

Set Up:  On your backside on the mat, knees are bent with your heels in the center on the ball.  Your arms are long down by your side.  Your abdominals are drawing inward.  Your pelvis is in a neutral position to start (pubic bone and two hip bones are level)

Step 1:  Exhale. Engage the backs of your legs and draw the abdominals inward and upward as you sequentially roll up one vertebrae at a time,  lifting your hips into a bridge position.  Inhale here.

Step  2: Exhale extend the legs out making a long line.

Step 3: Inhale pull the ball inward as you bend your knees in the bridge position

Step 4:  Exhale articulate you spine down into the mat one vertebrae at a time and return to a neutral pelvis

Repeat this 10 times.

For more from Patricia Friberg visit her WEBSITE!

Aug

01

Beach Ball Lunge with Rotation

Set up: Feet hip distance apart holding the ball. The abdominals are drawn inward and upward.

Movement: Step your right foot back into a lunge position. The legs should be in a 90/ 90 degree angle. Gently press your palms into the ball and feel the lats under the arms working. Keep the neck soft and supple.

 

Exhale as you lengthen through the crown of your head as you rotate our torso toward the front leg. Then, bring it back through center & step your feet back to hip distance and step back with the other leg.

Repeat 8 times to each side.

For more fitness tips from Patricia Friberg visit HERE.

It seems that the pop culture’s “planking”

has taken over the nation!

Today’s Move it! Monday will show you the many ways and places you can safely plank. This effective single exercise will burn lots of calories while working the entire body.

 

1. Plank Modification for the beginner.

“The Park Bench Plank.”

2. The Beach Ball plank

3. The Swinging plank Challenge

4. The Side Plank Variation

In all of these:

Place your feet/ shins (more challenging) or thighs/ knees (to make it easier) on the ball/ swing or ground and your hands slightly wider than shoulder width apart. Keep your abdominals drawing inward and the shoulders drawing gently down away from the ears.

Try to hold for 30 seconds to 1 minute.

For more great fitness tips from Patricia Friberg check out her website!