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June 6, 2012

MAC Fit MOVES for the week!

This week’s MAC fit Moves are:
1.) Bicep curls with a shoulder press overhead.
- Hold a moderately heavy weight (NO LESS THAN 5lbs girls! none of you are that weak!)
 - curl the weight up, then press the weight straight overhead with the wrists remaining in neutral position.
- 3 sets of 10 repeitions

2.) Lunges
-take a step in front of you that is a little larger than a regular walking step.
-lower your hips straight downward, with your head balanced directly above the hips.
-Don’t go all the way to the floor – and watch that your knees don’t go over your toes – not even a little bit!
-Stand to feet together position – and take the other leg forward!
-3 sets of 5 lunges per leg (10 steps)

3.) Modified Pushup (on your knees)
-With your hands and knees on the floor, straighten your body into a plank position so your body is a straight line from your knees to your neck.
-Hands should be slightly wider than shoulder width apart.
-Do a push up with your elbows coming out away from your body – lower yourself down so that your elbows come to just about a 90 degree angle.
-Breathe out on the push back up!
-3 sets of 10 pushups

4.) Scissor kicks w/pumps
-Laying down on your back – lift one leg up with your hands grasping it behind the knee, the other leg flat on the floor.
-Scissor kick your legs with 2 mini-pumps at the bottom of each scissor.
-To make this a little more challenging, keep your head and upper shoulders off the floor. To relieve neck tension, let your head rest on the floor during the whole exercise, or periodically.
-3 sets of 20 scissors

(For those ladies who really want to firm up the tricep area (back of your upper arm) – feel free to continue to do those kitchen counter tricep pushups!) 3 sets of 10 – remember ELBOWS IN! Shoulders down, away from your ears so you don’t tense up.

Do these 3 days this week, taking a day off in between. Remember to get moving – go for a walk, a bike ride, play tag with the kids (or grandkids)! Enjoy God’s beautiful creation and get your blood pumping on a hike or a swim!

SLOW IS ALWAYS BETTER THAN NO! (just get moving!)


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