Friday Faves, Uncategorized, wellness

My Friday Faves: Vol. X

You can open the link above which will let you click on any of the photos so you can check them out!

Let me know how you’re staying fit this year!

xox,

Marissa

Advertisements
Uncategorized, wellness

Wellness Wednesday: Ab’asanas

IMG_9769
It’s been awhile since I shared a Wellness Wednesday post and I wanted to update you guys on one of my favorite workout routines: Ab’asanas.

Ab’asanas was created by Morgan, formerly known as The Southern Yogi, one of my absolute favorite Instagram yogis. It’s a series of exercises that incorporate yoga into your core workout. Some of you may be thinking, well yoga isn’t that hard but I promise you will sweat. 

I have only done her first book (the expanded version) but since I am on the quest for a handstand I will be trying her second book soon! Her first book is a great introduction to yoga, if you’ve never tried yoga this is where you should start. Although I had been doing yoga for a year or so before I dove into Ab’asanas I still wanted to start with the first book because I was intimidated that some of the poses in book two, which is more geared toward prepping for inversions, would be too advanced for me. After getting the first book I was very happy with my decision because there were some moves that I struggled with. I felt so discouraged at first but as I kept working at it they came easier to me.

The thing I love the most about Ab’asanas however is that it’s adaptable. Being in class until 5 some days only gives me an hour at the gym (oh summer hours…) so I need to use my time wisely. I use the examples in the back as a template and typically do 5 exercises as a set and then depending on the time I have I will do anywhere from 3-5 sets.

I’ll keep you updated on my progress with book 2, once I get there!

If you’re looking for cute outfits to wear to the yoga studio check out my Pinterest board!

xox,

Marissa

Uncategorized, wellness

Wellness Wednesday

IMG_9538If exercising is one of your resolutions I have a workout for you!

Today’s Wellness Wednesday is a HIIT workout to target your core. If you read my How I Stay Active post you know I am a group exercise instructor and I taught Ab Lab this past semester. I wanted to share one of my workouts with you guys, it’s super simple and should only take about 15 minutes.

I  would suggest doing some jumping jacks or a quick jog to warm up before you start exercising.

You should do each exercise for 45 seconds with 15 second rest and then there is a cardio exercise at the end of each section that you will do for one minute.

Round 1: Obliques

  1. Bird Dog Crunches: extend he right arm in front of you and the left leg behind you. Bring your elbow and knee together to do the crunch.
  2. Bird Dog Crunches on the other side
  3. Russian Twists: seated with your heels on the ground in front of you, or your legs up in a V position, lean back and tap the ground with your hands. You also have the option to add a weight (if you don’t have one try a sack of flour or the seventh Harry Potter book!) to add some resistance, alternate sides for the full 45 seconds
  4.  Penguins: lie down like you are going to do a crunch, lift your shoulder blades up off the ground with your arms at your sides, bend to the side so that your fingers tap your ankle, then reach towards the other side, keep repeating

Cardio: one minute of jumping jacks

Round 2: Planks- if you have any shoulder restrictions skip this one!!

  1. Straight Arm Plank: keep that core actively engaged and don’t drop or lift your hips, you want to be in a straight line so keep your gaze in-between your hands
  2. Straight Arm Plank with Shoulder Taps: from the high plank position lift your right arm and tap your left shoulder. The trick here is to keep that core engaged and not wobble too much.
  3. Forearm Plank: keep all of the tips from your straight arm plank in mind when you drop down to your forearms.
  4. Forearm Plank with Knee Drops: from your forearm plank alternate tapping your knee on the groundCardio: one minute of high knees

Cardio: high knees

Round 3: Keep it Moving

  1. Burpees: everyone’s favorite exercise. There are so many things to keep in mind when doing burps here is a video from Fitness Magazine
  2. Inchworm: start in a forward fold, walk your hands out to a high plank, you have the option to add a push up, then walk your feet back into a forward fold. The key to this one is to keep your core engaged so you aren’t tipping side to side.
  3. Mountain Climber: start in a push up position and bring your right knee into your chest and then bring that leg back to the starting position and repeat on the other side.
  4. Dead Bug: Start on your back with your arms and legs reaching up to the sky. Bend your knees so your calves are parallel to the floor. Straighten your right leg until it is about to touch the ground then bring it back in and repeat on the other side. Engage your core so that your back does not arch off the ground. If it is arching do not lower your leg down as far.
  5. Cardio: Jump rope. If you do not have a jump rope just pretend!

 

Happy exercising!

xox,

Marissa