March Madness Day 3 #FitIn5 29 Day Challenge

It is all below the belt today. I love any variation of a squat and today it is the sumo squat. I will keep this short so here is the breakdown.

Sumo Squats (using a kettlebell, dumbbell, or bodyweight) 1 minute

I stand with feet a little more than hip width apart and I keep the abdominal wall engaged, chest lifted, holding the weight between my legs. I squat slow and press through the heels.

fitin5day3sumofront

fitin5day3sumoside

Bridge lifts 1 minute

Lying on my back with feet hip width apart, I lift hips into bridge position squeezing and engaging the glutes, hamstrings, abdominals as I keep my head shoulders and arms on the floor. I slowly lower about half way down and then lift again. I add intensity by lifting one leg as shown and continuing the hip lifts.

fitin5day3bridgebottom

fitin5day3bridgelift

fitin5day3bridgeleg

Once I am finished, I bring my knees to my chest for a stretch. For more intensity, I repeat the sequence 2 or 3 more times.

Have a great day!!! 🙂

Consult your physician before beginning any new exercise program.

Advertisements

About nthefitzone

Hi, my name is Allyson. I am a 40 something yoga and Pilates teacher. This blog documents my passion for yoga, Pilates, running, strength training, nutrition, and healthy cooking. I hope to inspire others to find their inner athlete, to get strong and healthy, to set goals and reach them. Age doesn't matter. Anything is possible with hard work, determination, drive, commitment and passion. Follow along for some healthy fun and find your inner athlete. It's in there, just waiting to shine :)

Posted on March 5, 2014, in Exercises, FIT IN 5 and tagged , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: