FemaleF.I.R.S.T, Inc.

Personal Training for Women

Gaining Core Strength for Your Sport

I have worked with several couples in the past. Currently, I am working with Joe and Terry. They share a passion for cycling. Terry found my ad in the Osprey Observer a few weeks ago and decided to reach out to me.  They explained their strength and weakness and told me their specific goals during our assessment. 

Every weekend, they ride over 100 miles! So obviously, their lower body strength and cardio endurance are on point! However, their upper bodies and core strength need a little attention. I have designed a program for them that will include mostly body weight resistance or light weights, corrective exercises for improving posture, and core strengthening exercises. We are meeting 2 times per week. 

I am excited to see both of them progress over the next several months! They have that hunger to better themselves that I absolutely love! 

Keep up the good work, Joe and Terry!! 

Joe and Terry cycling along the coast!

Crazy 8's workout

Well...the forecast here is...RAIN. You have several options to spend the day. You could do some laundry, vacuum, cook up something yummy, play catch up on bills and what not….OR...you could get your WORKOUT in! Now there’s an idea!

Thankfully, I’ve done the hard work for you! I have come up with a full body workout that uses body weight resistance. It is called The Crazy 8’s. I know you are going to love it!

Be sure to warm up! You can do some jumping jacks, butt kickers, high knees, etc. You could also jog in place or around the house. Spend about 5-8 minutes warming up.

Here are the moves:

  1. Side Kicks

  2. Plank Jacks

  3. Squat Jumps

  4. Down dog with plank

  5. Pikes

  6. Plank up/downs

  7. Supermans

  8. Bridge with opposite toe tap

Now, here is the kicker… you are doing 8 reps of each exercise and you are to complete 8 rounds :) Don’t make that face at me. You’ll appreciate the feeling you get when finished. Trust me! You will have sweat just enough.. to earn a shower!

Side kicks- Find a place on the wall and kick as if you were kickboxing in the gym. 8 times each leg. Be careful. If you kick the wall too hard.. It might hurt!

Plank jacks- Get into a plank on elbows and toes. Jump feet out/in just like a jumping jack. Keep your abs tight! Jump out/in 8 times.

Squat jumps- Stand with feet shoulder width apart and squat to about 90 degrees at the knees. Jump up and reach for the ceiling. Land carefully just as you started. Repeat 8 times.

Down dog with plank- Assume the downward dog position and walk hands out to a plank. Hold each position 3 seconds. Repeat 8 times.

Pikes- Lie flat on back with legs and arms extended. Slowly sit up with arms outstretched while lifting legs to arrive in a V-sit position. Keep posture tight at the top. Repeat 8 times.

Plank up/downs- Begin in a plank position on elbows and toes. Come up on right hand, then left hand. Lower down on right hand, then left hand. Each time you come up to hands and toes you have completed one rep. Keep abs tight and go slowly. Repeat 8 times.

Supermans- Lie on stomach with arms and legs outstretched. Slowly raise arms and legs while squeezing glutes. Hold for 2-3 seconds. Repeat 8 times.

Bridge with opposite toe tap- Sit with hands behind you and knees bent. Squeeze glutes to raise hips, lift right leg and tap toe with left arm while balancing on left leg and right arm. Alternate sides. Repeat 8 times each side.

How do you feel? Are you glad you chose to workout over cleaning the house? Ha!

Have a great rest of your day!