MOTW - Squat With Lateral Leg Raise.  Moves that challenge multiple body parts at once are a time-saving trick that helps you squeeze an effective workout into a hectic schedule. This great move engages the entire lower body. The squat is the king of all compound movements. It works your quads, core, abs, back, glutes, hamstrings, and calves. Adding a lateral leg raise, amps it up even more! The lateral raise will also work your abductor muscles, which are extremely important for daily activities and sports. This is a great move for ski conditioning! Also…it’s a super effective exercise for toning the hip area (goodbye saddle-bags)! Join me on Facebook and YouTube (link in bio) for workouts, fitness & health tips, motivation, & healthy meal plans.

Train. Nourish. Transform.

Technique:

1) Begin with your feet hip width apart. Chest up and shoulder’s down and back (not up by your ears). Keep your core tight. Press your buttocks back as if you are going to sit down in a chair. Track over the 2nd and 3rd toe as you squat (don’t let your knees cave in). 2) On the upwards portion of your squat, raise your leg laterally with your toe pointed downwards. Heel is in line with the glute (not too far forward or too far behind you). Brief squeeze of the glute at the top and lower your leg back down. Squat and repeat on the lateral leg raise on the other side. That’s one rep.

Do a round of Tabata (20 seconds on 10 seconds off for 4 minutes), or do 3 sets of 12 reps.

Tip: This is also a great bodyweight exercise. You don’t even need the dumbbells to feel the burn and see results.

#fit #fitfam #fitmom #fitspo #fitbody #fitness #getfit #fitnessaddict #fitlife #fitgirl #fitnessmotivation #fitchick #fitnessjourney #igfit #fitnessfreak #fitfluential #fitnesslifestyle #fitforlife #workout #workoutvideo #weightlossjourney #weightloss #squat #bodyafterbaby #burncalories #hiit #tabata #legday #bootybuilding

MOTW: Squat With Lateral Leg Raise

MOTW – Squat With Lateral Leg Raise. Moves that challenge multiple body parts at once are a time-saving trick that helps you squeeze an effective workout into a hectic schedule. This great move engages the entire lower body. The squat is the king of all compound movements. It works your quads, core, abs, back, glutes, hamstrings, and calves. Adding a lateral leg raise, amps it up even more! The lateral raise will also work your abductor muscles, which are extremely important for daily activities and sports. This is a great move for ski conditioning! Also…it’s a super effective exercise for toning the hip area (goodbye saddle-bags)! Join me on Facebook and YouTube (link in bio) for workouts, fitness & health tips, motivation, & healthy meal plans.

Train. Nourish. Transform.

Technique:

1) Begin with your feet hip width apart. Chest up and shoulder’s down and back (not up by your ears). Keep your core tight. Press your buttocks back as if you are going to sit down in a chair. Track over the 2nd and 3rd toe as you squat (don’t let your knees cave in). 2) On the upwards portion of your squat, raise your leg laterally with your toe pointed downwards. Heel is in line with the glute (not too far forward or too far behind you). Brief squeeze of the glute at the top and lower your leg back down. Squat and repeat on the lateral leg raise on the other side. That’s one rep.

Do a round of Tabata (20 seconds on 10 seconds off for 4 minutes), or do 3 sets of 12 reps.

Tip: This is also a great bodyweight exercise. You don’t even need the dumbbells to feel the burn and see results.

#fit #fitfam #fitmom #fitspo #fitbody #fitness #getfit #fitnessaddict #fitlife #fitgirl #fitnessmotivation #fitchick #fitnessjourney #igfit #fitnessfreak #fitfluential #fitnesslifestyle #fitforlife #workout #workoutvideo #weightlossjourney #weightloss #squat #bodyafterbaby #burncalories #hiit #tabata #legday #bootybuilding

Move of the Week: Front Kick Back Kick. This is a great move to sculpt powerful legs and burn calories! It's also a really effective way to work important core muscles - hello abs! Speed it up for a great cardio calorie burn. Pay special attention to the re-chamber. Really pull that leg back in. You will be working your muscles differently and you will get even more out of the exercise.

Note: Video is real-time.

Technique:

1) From a split stance with right foot forward and arms on guard, shift weight into left leg and bring right leg into a chamber (bending right knee up toward chest). 2) Quickly extend leg, exhaling forcefully through mouth while kicking out from hip and leaning torso back slightly, pushing out through ball of foot. 
3) Return leg to chamber and down.

4) Immediately lift left foot back into chamber (bending left knee behind you with foot near buttocks). 5) Kick back out through the heel (arms remain on guard the entire time). 6) Return leg to chamber and down.

Do 15 quick reps; repeat on the opposite side for a total of 3 sets, or do it as a round of Tabata (4 mins of 20/10 intervals) going at your maximum intensity.

Train. Nourish. Transform. 
Join me on Facebook, Pinterest & YouTube (link in bio) for workouts, fitness & health tips, motivation, & healthy recipes.

#fit #fitfam #fitmom #fitspo #fitbody #kickboxing #hiit #tabata #cardio #fitness #getfit #fitnessaddict #fitlife #fitgirl #fitspiration #fitnessmotivation #fitchick #fitnessjourney #igfit #fitnessfreak #stayfit #fitfluential #fitnesslifestyle #fitforlife #healthy #legday

Move of the Week: Front Kick Back Kick

Move of the Week: Front Kick Back Kick. This is a great move to sculpt powerful legs and burn calories! It’s also a really effective way to work important core muscles – hello abs! Speed it up for a great cardio calorie burn. Pay special attention to the re-chamber. Really pull that leg back in. You will be working your muscles differently and you will get even more out of the exercise.

Note: Video is real-time.

Technique:

1) From a split stance with right foot forward and arms on guard, shift weight into left leg and bring right leg into a chamber (bending right knee up toward chest). 2) Quickly extend leg, exhaling forcefully through mouth while kicking out from hip and leaning torso back slightly, pushing out through ball of foot.
3) Return leg to chamber and down.

4) Immediately lift left foot back into chamber (bending left knee behind you with foot near buttocks). 5) Kick back out through the heel (arms remain on guard the entire time). 6) Return leg to chamber and down.

Do 15 quick reps; repeat on the opposite side for a total of 3 sets, or do it as a round of Tabata (4 mins of 20/10 intervals) going at your maximum intensity.

Train. Nourish. Transform.
Join me on Facebook, Pinterest & YouTube (link in bio) for workouts, fitness & health tips, motivation, & healthy recipes.

#fit #fitfam #fitmom #fitspo #fitbody #kickboxing #hiit #tabata #cardio #fitness #getfit #fitnessaddict #fitlife #fitgirl #fitspiration #fitnessmotivation #fitchick #fitnessjourney #igfit #fitnessfreak #stayfit #fitfluential #fitnesslifestyle #fitforlife #healthy #legday

Leg day. Just a wee little hill. 1800+ vertical feet in a short distance. Killer. Awesome fun! Hubby's birthday getaway. Thanks to the G- Rents for coming from Canada to watch the kids for the first time!  It took us a third of the time to get back down! 💕🌟 #fit #fitfam #fitmom #fitspo #fitbody #fitness #fitnessaddict #fitlife #fitgirl #fitspiration #fitspiration #fitnessmotivation #fitchick #fitnessjourney #fitnesslifestyle #fitnessfreak #fitforlife #workout #legday #weightlossjourney #bodyafterbaby #mtb #mtblife #trek

Leg Day Courtesy of Mother Nature

Leg day. Just a wee little hill. 1800+ vertical feet in a short distance. Killer. Awesome fun! Hubby’s birthday getaway. Thanks to the G- Rents for coming from Canada to watch the kids for the first time! It took us a third of the time to get back down! 💕🌟 #fit #fitfam #fitmom #fitspo #fitbody #fitness #fitnessaddict #fitlife #fitgirl #fitspiration #fitspiration #fitnessmotivation #fitchick #fitnessjourney #fitnesslifestyle #fitnessfreak #fitforlife #workout #legday #weightlossjourney #bodyafterbaby #mtb #mtblife #trek