One Week of Home Workouts - Day 3

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Day Three – Get Out and Recover

We know you can’t get out of the house much these days but today spend 30 minutes outside – jog, hike, walk, or bike. Pair this with the recovery flow either before as a warm up or after your time outside as a cool down. 

What you will need:

  • Dumb Bell 

Recovery Flow: 

  • Fire Hydrants – 3 sets of 8 reps each side

    • On hands and knees, slowly lift your leg to the side up to hip level, keep your knee bent at a 90-degree angle. Slowly bring your knee back to the ground and repeat on the other side

  • Donkey Kicks – 3 sets of 8 reps each side

    • On hands and knees, slowly kick your right foot straight up, keeping your knee at a 90-degree angle while engaging your gluteal muscles, slowly pull your knee back to the ground and repeat on the other side. 

  • Hip Circles Fwd/Rev – 3 sets of 8 reps each direction

    • Standing with feet hip width apart move at just your hips in a clockwise motion and then repeat in a counter-clockwise motion.

  • Bird Dogs – 3 sets of 8 reps each side

    • On hands and knees kick your right leg straight back while engaging your gluteal muscles, at the same time lift and reach your left arm forward straight in front of your head. Repeat on the opposite sides. 

  • Plank Pull Through – 3 sets of 8 reps each side

    • From a high plank position, use your left hand to pull your dumbbell from your right side to your left, repeat with the right hand. You can do these with or without a weight.

  • Dead Bug – 3 sets of 8 reps each side

    • Lying on your back lift both your arms and legs straight up toward the ceiling. From this position slowly drop and straighten both your left and right arm toward the floor and slowly lift. Repeat with opposite arm and leg. 

Michele Bergh