Week 1 - Day 3 - Infused Water and Fitness Friday!

The weekend is coming!

What a great time to go out and get some fresh air. I've prepared a good legs and abs Friday workout, but first here a little reminder on the importance of staying hydrated:

Infused water ~ cucumber, lemon and mint

Remember that a proper hydration improves the quality and efficiency of your workout, as well as reduces fatigue and recovery time. That’s why it’s so important to hydrate yourself before as well as after your workout session.  Infused water is a great way to stay hydrated. Use it to replace soda and avoid hundreds of useless calories! Our favorite is cucumber and lemon water. Just throw a few slices of each in a big jar and let it rest in the fridge overnight. So refreshing!

 

Back to our Friday workout! Here it is:

Fitness challenge ~ abs, arms and legs

Exercises descriptions

Lunges – pumps

To start, stand with your feet together, shoulders back, and core tight. Lift your right leg off the ground and take a big step forward. Lower your body toward the ground until your right upper thigh is parallel to the floor and your right knee forms about a 90 degree angle. Pump and then switch side.

Straight leg extensions cross over

Kneel on the ground on all fours. Squeeze your glutes and straighten one leg behind you. Raise your leg straight up, lower it to tap the ground with your toe and raise again. Make sure to not arch your low back. Repeat and then switch legs.

Fire hydrants

Start on all fours, knees directly under your hips, and hands directly below your shoulders. Keeping your knee bent, raise your right leg out to the side, until your thigh is parallel to the floor. Keep your pelvis stable. Slowly lower your leg back to starting position. Repeat and then switch legs.

Side plank

Lie on your right side, raising yourself onto your right forearm. Place your right shoulder directly above your right elbow, keeping your shoulders, hips and knees in one straight line. Reach under and behind your torso with your upper hand, then lift your arm back up to the starting position. Repeat and then switch sides.

X-crunches

Start on the floor in an X – take a deep breath. Crunch and exhale – bringing opposite hand and foot together - Inhale and go back to the starting position – Repeat on the other side.

Have a great weekend!

See you on Monday to start our second Week!

Know your limits and tune-in to your body. You know your body better than anyone. These are guidelines and you must make the final decision. Always consult your Doctor before starting any new workout regimen. If you just had a baby, work with your doctor to determine the best time to begin adding abdominal exercise to your postpartum exercise routine. Take into consideration your individual level of experience and training before attempting any workout describe in this website. Our Fit Family Life and any associated persons are not liable for any injuries directly or indirectly caused by the use of the exercises and/or programs contained in this website.