Happy Fitness Friday y’all! I am so excited that the weekend is almost here! I had a crazy busy week at work but it was all worth it because I get the weekend off! WOOHOO!!
The fun stuff first! Anyone who participates in today’s Fitness Friday link up will be entered into a drawing to win a $20 Starbucks or Amazon gift card. We will be picking at random and will name the winner during next weeks Fitness Friday – good luck everyone! Go here to get the backlink button. Also, next month we will hold another drawing for readers, so keep visiting!
I’m probably more excited about this link up actually! I started reading blogs 2-3 years ago, and let me tell you the stories I would read everyday were so inspiring. I was learning so much about how to cook healthy and got some great ideas for killer workouts. On days when I couldn’t get motivated to go to the gym, I’d open my computer or get on my phone and see what my favorite blogger was up to. Normally they were recapping a race or displaying some amazing food, both of which helped remind me what kind of lifestyle I was looking to achieve.
Fast forward to a month and a half ago, my life is finally in a place where I can make time for regular blogging. I decided to take the plunge and get out there. The response I’m getting back is wonderful, and the blogging community is amazing. I feel that I am missing something though. I follow a ton of blogs and my goodness they are incredible and have great content! I’ve been trying to find fitness and/or health related linkups but wasn’t having any luck! So I decided to create my own!
So please link up with us if you have a health and fitness post from the week! I hope that this linkup becomes a place for readers to come to get some healthy living tips: workout ideas, healthy food swaps, tips for meal planning, or a great review on new fitness equipment, etc. I also hope the linkup helps foster a community of like minded bloggers, and I hope to meet some new bloggers each week!
My Fitness Friday post is going to be a killer shoulder workout I did on Tuesday at the gym. I went to yoga on Monday night with Dave and I’m back on the yoga train 🙂 So this workout is a little yoga inspired (I just couldn’t help myself) 🙂
Holy Moly Shoulder High Intensity Blast!
5 round, 20 seconds | 10 seconds
Bunny hops ( Yoga Handstand prep hops)
Jump rope – fast
Mountain climbers with sliders
Low squats with rotating shoulder press (see pictures)
Spiderman walking plank or stay in plank
Here’s The Deets
Burpees – Did you expect any less from me at this point? 🙂
Bunny Hops Aka handstand prep jumps – These are one of my favorite parts of yoga class. Normally these babies get everyone laughing when there is a lot of tension in the room. You can’t help but feel like a little kid practicing this. That’s why I love them. My yoga instructor would normally explain the move like this:”Ok start in downward dog, walk your feet in closer to your hands (booty goes high up in the air). Now bend your knees so your butt is almost touching your heels (legs go wide). Plant your hands down and tighten the core. Now kick up with both feet at the same time – little bunny hops! These don’t have to be big jumps, but JUMP, hop, try!” The focus is the shoulders, so holding that initial position and just moving your legs from straight to bent and back to straight again will work wonders!
Mountain Climbers with sliders – furniture sliders work great here or a towel down on the floor might work as well! Start in plank, bring one knee into chest and switch quickly. The upper body shouldn’t move and you should feel strong in your arms and core! The key is to keep your back straight and really push through to get the entire 20 seconds in.
Low Squat Rotating Press – I love this move because you really start to feel it in your shoulders the more rounds that go by. Start with weights (or bands) in hand palms facing your body. Squat down low so that your elbows are almost touching your knees. Push up through the heels, rotating your hands so that once standing, your arms are straight above your shoulders and hands are facing away from the body.
Superman Walking Plank with sliders – Ya’ll I just can’t even tell you where this came from. My friend Christy is always telling me about 9Rounds workouts and they do a plank where you have to punch the bag on the floor for 3 minutes. Sounds miserable right. Well same idea here. You put your hands on the sliders, hands directly under shoulders. Stabilize the core and slowly walk (or slide) one hand out in front of you. When it starts to feel like you shouldn’t go any further, bring hands back to starting position. I bend my opposite elbow a bit when I’m reaching out but that is not necessary. You may want to just reach an arm out forward (like superman) and bring it back instead of using the sliders if you aren’t comfortable sliding around. Also, this move is still just as hard on your knees so if you gotta go there – please do!
Tip of the Day
Drink more water. Stop what you are doing right now and drink. Don’t worry, I’ll wait. You know what is good, putting frozen strawberries in your water, oh and mint!
If you linked up with us today, thank you! Let me know if you try the workout! Monday will be a new beginners series post using dumbells. Please check out some new blogs and leave comments for people, it makes a bloggers day 🙂
Have a great weekend – something sweet tomorrow ok?!