Kettlebell Swings 🏋️♂️
How to do Kettlebell swings: * Bring the KB until it reaches about chest height (and not above shoulder height), hinge forward at your hips and push your butt back again, letting the bell drop on its own as you do (you should not feel like you're using your arms to lift anything). Let your eyes, head, and neck follow so that you don't strain your neck.
Forgot My Jump Rope 🤦♂️
It’s no big deal. I can still get my workout in, Burn calories, boost your heart rate, and get sweaty. In the case that you forgot your jump rope here is what you will do: 1- start with your feet together and hands to your side like you would with a jump rope 2- move your hands towards the front and jump imagining the rope is coming from behind under your feet
Blurpees... I mean Burpees
How to do burpees: 1. Stand with your feet shoulder-width apart 2. Squat down 3. Place your hands on the floor directly in front of you, kick your feet. Shift your weight onto your hands. 4. Jump your feet back to a plank position. 5. Jump your feet back so that they land just outside of your hands. 6. Reach your arms over head and explosively jump up into the air. 7. Land and immediately lower back into a squat for your next rep.
Bosu Ball Rail Squats
1. Stand on the flat side of a Bosu ball, with a shoulder-width stance. 2. Flex the knees and hips to lower your body, keeping your knees aligned with your feet and hips. Squat as deep as flexibility allows. 3. Pause at the bottom of the motion, touching both side of the rails and then return to the starting position by extending at the knees and hips. 4. As you go back down, hold the opposite rails for each hand
Crab Walk 🦀
How to do the Crab Walk: 1. Begin by sitting on the floor with your feet hip-distance apart in front of you and your arms behind your back with fingers facing hips. 2. Lift hips off the floor and tighten your abs. 3. Start “walking” forward by moving your left hand followed by your right foot; and then your right hand followed by your left foot. Walk four or more steps as space allows, then walk back. Continue back and forth for desired amount of time.
Touch Your Toes 🏋️♂️
This is a great ab workout that makes it fun too as it is very different. How to do Touch Your Toes: 1- Get in a plank position with your shoulders and feet apart 2- Spike up your body 3- Bring your right hand to your left toe and then switch and repeat
How to do a Kettlebell Post * Lie on your back * Bend your right leg and place your right foot flat on the floor a few inches from your butt and outside your hip. Bring your right arm straight up toward the ceiling holding the weight * push through your right heel and your left elbow to prop yourself up onto your left elbow. * Slowly go back down on your back by keeping your arm straight and always looking at the weight * Repeat and switch side
Sumo Jacks 🏋️♂️
How to do sumo jacks * Stand with your feet shoulder-width apart and slightly turned out, in a deep squat. Put your arms in a "goal post" position with elbows bent and close to your thighs. * Jump up explosively, bringing your feet together and clapping your hands above your head. Keep your core engaged. * Jump your feet apart, landing with control, and lower your body back into the sumo squat position with hands up to complete one rep. * Continue for 30 to 60 seconds
Plank Shoulder Touches 🏋️♀️
How to do plank shoulder touches: 1- get into a push-up position on the floor with arms directly beneath your shoulders and hips forming a straight line from your shoulders to your feet. 2- remaining as stable as possible, lift one hand off the floor and touch the front of the opposite shoulder. Place hand gently back on the floor and do this other side.
How to do Inverted Rows: 1. Position a bar in a rack to about waist height. You can also use a smith machine, dip bars 2. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. 3. Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades. 4. Pause at the top, and return to start position. 5. Repeat
Fire Fire 🔥 Mountain Climbers
1. Get into a plank position 2. hands shoulder-width apart, back flat, abs engaged, head in alignment. 3. Pull your right knee into your chest as far as you can. 4. Then switch, pulling that knee out and bringing the other knee in. 5. Keeping hips down, run your knees in and out as far and as fast as you can. 6. Go from side to side without moving your arms. Just rotating from left to right.
Bosu Ball Push-up
How to do a bosu Ball push-up: 1- Place a Bosu ball on the floor so the half-ball is facing down. Assume a pushup position with your hands on the sides on the ball's platform. Brace your core and glutes. 2- Lower your body until your chest nearly touches the ball. Pause, then push yourself back to the starting position as quickly as possible.
Dumbbell Lunge Woodchop
How to do a lunge woodchop: - Stand with your feet shoulder-width apart, holding a dumbbell in both hands on one side. - Engage your core, keeping your back straight, and step forwards into a lunge – leading with the leg on the same side as you're holding the dumbbell. - Bring the dumbbell up and across your body diagonally in the same movement as your lunge, keeping your knees and toes pointed forward. - Reverse to the start. - Complete all your reps on one side, then switch.
Single leg Deadlift 🏋️♀️
- Hold a kettlebell in one hand, hanging to the side. Stand on one leg, on the same side that you hold the kettlebell. - Keeping that knee slightly bent, perform a stiff-legged deadlift by bending at the hip, extending your free leg behind you for balance. - Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position. - Repeat for the desired number of repetitions.
Sideways Gorilla Crawl 🦍
-start in a crouch on the balls of your feet with your feet hip-width apart -place your hands out to the left at about shoulder height. -Shift your weight onto your hands and press off your hands as you jump your feet over to the left. -As you land back in the crouch, shift your weight back to your feet as you lift your hands and place them again out to the left. -Repeat to the other side
Pre Surf Session Yoga Warm Up
When we were in El Salavador, we met up Michanti Hotel with and did a quick yoga routine as our warm up guided by our friend Hanna. When you warm-up with yoga before a surf session, you safely ease yourself, both physically and mentally, into the exercise. Warm-up postures, such as light twisting and bending, shoulder rotations and spinal rocking, help you prepare for the activity ahead.