Beginner’s Workout 10: featuring Kelly Mortensen

Posted on September 10, 2010 by

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The following set is one of my favorites.   No matter how many times I revisit these exercises, I always feel them the next day!

Make sure you warm up for 10 minutes before starting.  You will need little or no equipment for these, so doing them at home is easy!  Remember to always keep proper alignment while doing these moves to prevent injury.  Work within the limits of where you are today…if you need to lessen the range of motion to stay in alignment, that’s ok!   Doing these exercises with a smile on your face helps too!

 

Calf Raises

Calf Raises

These can be done on a stair, a large stable block of wood, or a platform 6-8” off the ground.  Position yourself so that you can lightly hold on to a wall or railing for stability.    Start with your spine in neutral, core engaged, straight but not locked knees, and your heels below the step.  Begin by slowly raising yourself up onto your toes, and then slowly lower yourself back down.  Do 15-20 reps.  To progress, add weight to your free hand.

 

Lateral Raises

Lateral Raises

Start with spine in neutral, core engaged, shoulders back and down and soft knees.  Using light weight, start with arms to your side.  Inhale, then exhale while you lift your arms to the sides, no more than shoulder height.  Then, lower.  Inhale again, then on your exhale lift arms to the front, once again no more than shoulder height.   Then, lower.  This is one rep.  Make sure you are always squeezing your shoulder blades together and using your core.  Do 12-15 reps.

 

Swiss Roll Out

Swiss Roll Out

Start on your knees with neutral spine and tight core.   Place hands on ball, then pivot from your knees, bringing your torso and hips forward as the ball rolls away from you. Keep moving until your chest drops down, holding your core tight so that your spine stays in neutral, without hyper extending your lower back. On your exhale, use your core to roll back to starting position. Do 12-15 reps.

 

Bow to the Queen

Bow to the Queens

Start in a standing position, soft knees, shoulders back and down, neutral spine and tight core.  On an inhale, take a step and bend at the hips and knees, touching the ground with the opposite hand (like you are picking up something off the floor) keeping spine in neutral and shoulders back.  Then, on your exhale, use your core to pull you back to standing.  You can progress by adding light dumbbells.  Do 12-15 reps each leg.

Sumo Squats

Start with your feet wider than your shoulders and pointed out, shoulders back , neutral spine and tight core.  On an inhale,

Sumo Squats

lower yourself down into a squat, keeping your knees from falling in– keeping your tail bone tucked at the same time (think of sitting down).  Then, on your exhale, push off with your heels at the bottom, squeezing your glutes and inner thighs until you are back in the starting position.  Do 12-15 reps. You can progress by adding dumbbells.

Make sure you stretch at the end of your workout!!