Ladies! Great job in your health journey. You are taking the necessary steps to protect yourself, to grow in strength and productivity, and just to feel better! Here are this week’s MAC FIT MOVES. Remember, try to hit Pair 1 one day, then PAIR 2 the next! Do each exercise for 10 reps, 3 times through.
And so, dear brothers and sisters, I plead with you to give your bodies to God because of all He has done for you. Let them be a living and holy sacrifice - the kind He will find acceptable.
Romans 12:1 (NLT)
· Chest Fly to Lat Pullover (Back and Chest COMBO!)
o Laying flat on the ground, hold a weight in each hand.
o With the weights above your chest, lower your hands down away from your body – until your elbows reach the ground. Squeeze the chest muscles and bring the weights back up to start position.
o Now lower your weights backwards, keeping them together with straight arms, until your shoulders are by your ears. Squeeze the back muscles underneath your armpits to pull the weight back up to start position.
Chest FLY! LAT PULLOVER!
· Bicep Curl with Band
o Standing on band with both feet, handle in each hand, curl the band up so that your hand is by your shoulder. Elbow stays still, near your side!
o LOWER SLOWLY.
o For a change of pace, curl the first set up normally, curl the second set up focusing on the handles coming up towards the outside of the body (elbows in – handles out), and the third set focus on the handles coming up towards the inside of the body (handle comes up the middle of the body towards inside of chest).
* Unlike this picture, keep your wrist at nuetral at the bottom (palm facing leg).
· ABS: Oblique Reach
o Laying flat on your side, pull your knees in so legs are bent, knees together.
o If laying on right side, put the left hand on your head, the right arm can either rest on the floor, it can hug your waist, or it can even sit between your knees.
o Reach that left elbow up and away from you, keeping your hand on your head! Feel the crunch in your obliques (side-abs).
o Do the same on the opposite side! Focus on squeezing with the core instead of pulling with the neck/head to alleviate any unnecessary strain.
· Wall Sit with Shoulder Circles
o With your back against the wall, lower your body down so that your legs are at a 90 degree angle (or just about!), with your knees directly over your heels. Begin holding your wall sit for 30 seconds.
o For the first 15 secs – hold your arms straight out and perform small arm circles
(5 forward, 5 backward).
o For the last 15 secs – hold your arms straight out and perform large arm circles
(5 forward, 5 backward)
· Overhead Tricep Press with weight
o With one weight in one hand, press the weight up so that it is above your head, (CHECK HAND POSITION IN PICTURE).
o Lower the weight down behind you, keeping the elbow stationary near the ear.
o Squeeze your tricep (rear-upper-arm), and pull the weight back up to starting position.
o Feel free to spot yourself by holding the elbow in the right place, offering a bit of assistance on the lift up.
· abs: X ups.
o Laying flat on the floor, simultaneously lift your left foot and right hand to meet each other in the middle of your body. Straight leg and arm, like an X!
o Lower them down, staying straight, and do the same thing with the opposite extremities.