Getting back in shape after the holidays isn’t always easy. It is hard to find a proper routine and stick to New Year’s Resolutions, specially in the winter time. Powerade Zero ION4 has partnered with fitness guru Nadeen Boman to help Canadians get back in shape by spicing up their routines with some new exercises and developing a routine that helps them stick with their resolutions. I started doing some of them and I love that they are easy and work a lot of muscles at the same time.
Nadeen is well known for her work on the popular reality shows, The Last 10 Pounds Bootcamp and Bulging Brides. I have always wanted to be on that show, they get you in shape by working out and eating right. Love it!
Anyway here are her Powerade Fitness Tips:
Squat and Leg Lift (for a firm butt)
Start in squat position with feet about hip width apart and chest lifted
Knees should be over your heels so that you can see your toes (if your knees go past your toes then the weight is in your joint and not in your muscle)
Stand and extend right leg back at a 45 degree angle, leading with your heel.
Repeat squat, stand and leg lift on right leg for 15 reps before switching to left leg.
Do 2 a minimum of 2 sets each leg
Sumo Squats (for inner thigh)
Stand wide with toes pointing out to the side
Squat down and touch the ground with your fingertips (can also modify to make it easier and use a chair)
Your knees are over your ankles and there’s a 90 degree angle at your hips and knees
Continue to squat up and down squeezing through your inner thighs on the way up, and keeping the weight in your heels
Do 3 sets of 20 repetitions
Lying Side Leg Lifts (for outer thigh)
Lie down on your left side propping your head up with your left hand
Stack your legs on top of each other, flexing both feet (toe comes to shin)
Bend your top leg (right leg) bringing your knee in towards your chest
Pulse in for three counts then sweep your leg out and up, making sure to keep your foot flexed so toe points away from the ceiling
Do 3 sets of 15 repetitions on each leg
Plank Up and Downs (for shoulders and core)
Start in plank position with your body in a straight line, toes and forearms on the ground
Keep your butt down to engage your abdominals or if this is too difficult then go on your knees pulling your heels into your glutes
Push yourself up onto one hand then the other before going back down into the start position
Complete 5 up and downs then repeat with the other arm leading
Do 2-3 sets
Knee Touch Crunches (for upper abs)
Lie on your back with feet flat on the floor, knees about fist width apart
Reach for your knees by tucking your chin and bringing your shoulder blades off the ground
Do 10-15 repetitions
Heel Touches (for obliques)
Start off in same position as above
With your hands about 2 inches from the ground, reach your right hand toward your right heel then reach with your left hand toward your left heel
Touch each heel 10-15 times
Knees to Shoulders (for lower abs)
Start in same position as previous abdominal exercises
Beginners have hands pressing into ground beside butt or increase difficulty and keep up by ears
Roll your bum off the ground by bringing your knees in towards your chest
Repeat for 10-15 repetitions
Do all 3 ab exercises back to back and repeat for a total of 2-3 sets.
Kick Back Burpees (to really get your heart rate going!)
Like a regular Burpee but instead of jumping back into plank position, kick both legs up towards the ceiling
Start by jumping up with both feet, arms up reaching for the roof
Land and put both hands down on the ground in front of your feet
With weight in your hands, kick both feet up off the ground, aiming to extend your legs
Repeat for 10-20 repetitions
Disclosure: I received a sample of a product to facilitate my review. No other compensation was provided and and all views and opinions stated on this post are 100% my own.