First Entry- Fitness moves

 Using my job for personal benefit?

This summer i was employed to write health and fitness articles for Western’s Campus Rec website, so i though posting them on here to start could be a good way to get my blog going!

So today i will post a few of the fitness moves that i first started journaling about.  They are labelled by month because they will be put up for those certain months on the website.

October Move

Close Arm Push Up

o Muscles Worked: Chest, Triceps, Shoulders

Starting position: Facing the wall at an arms length away with the feet slightly apart. Legs should be straight and far enough back so that the weight is on your toes. Hands are on the wall with the thumbs and forefingers touching. Wrists, elbows, shoulders, and chest are in line and stay this way throughout the action.

First step: Inhale Bend the elbows 90 degrees and lower the body towards the wall without touching.
Second step: Exhale and straighten your arms back to the starting position.

• The further away your feet are from the wall the harder it is!
• Never lock your knees or elbows (always leave a slight bend in the knees and elbows).


November Move

Reverse Plank

o Muscles Worked: Back, Triceps, Shoulders, Core, Quadriceps.

Starting Position: Sitting with straight legs in front of you, palms on ground below shoulders. Wrists pointing towards toes.

Action: Using the upper body to push up onto elbows or straight arms. The body should be in a straight line. Continue to breathe and hold for 30 seconds initially.

* Try to work up to 1-3 minutes!

December Move

Wall Squat with Ball

o Muscles Worked: Quads, Glutes, Hamstrings

Starting Position: Place the ball between your lower back and the wall. Walk your feet about a foot in front of you and plant them firmly.

Action: Keeping your ankles and knees aligned and pointing forward, inhale and slowly bend your knees to a deep 90 degree angle. Exhale and straighten your legs and return to the starting position.

• You should be able to see your toes at all times.
• Keep you weight on your heels
• Try 3 sets of 12!
January Move

Pushups with Ball At Legs

o Muscles Worked: Chest, Triceps.

Starting Position: Start standing behind the ball, place you midsection on the ball and roll forward until your hands reach the floor. To make it HARDER keep moving forward until your feet are on the ball. To make this EASIER move the ball closer to your hips. Have your hands just outside of your shoulders. Keep your body as straight as possible by contracting your core.

Action: Inhale and Lower your upper body by bending your knees to a 90 degree angle. Exhale and straighten arms back to the starting point.

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