Hiking

I went to Red Mountain Open Space in Wyoming to go on a hike. It was super fun but it was really hot. The trail was fun with creek crossings, bridges, and stairs. I recommend it to anyone for it was a fairly easy trail and you can take a couple paths depending on how far you want to go. We hiked about four miles and it was so pretty. Here are some pictures.

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I am So Sore…

…from yesterday’s gymnastics. I must of done at least 50 kips on bars and we practiced fly-aways. On vault I did Front Handsprings and more front handsprings and front tucks. It was really fun but I am definitely paying for it now. It didn’t help that we did conditioning but it works.  So, here is your workout for the day that you can do at home:
 

Hollow hold: Arms by ears, hold for 20 sec

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Superman: Go as high as you can and hold for 20 sec

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Repeat this 4x

Next do 20 V-Ups- Always start and end in a Hollow hold position

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20 Push-ups

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Then get a mat or something slightly elevated off the ground and do:

2 rounds of push-ups going all the way around the mat

Then do a push-up on the mat take one hand down and do a push-up then take the other hand down and do a push-up and then put one hand up, do a pushup, put the other hand up and do a push-up. This counts as one round. Do this 5x.

Then your finished. Congratulations!

Workout Every Day?

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Some people workout every day. I workout Monday through Friday. On those days I do an ab workout. It isn’t hard yet it isn’t easy which is why I like it. I would love to share it with you so here it is:

1.  Reverse Crunch ( Hold for 1 min )

  • Lie on the ground in a traditional crunch position. Have your hands underneath your head.
  • Press your lower back into the floor and pull in your belly button to lift your feet off of the ground.  Keep your knees together, bent at a 90 degree angle.
  • Using your core, pull your knees into your chest so that your tailbone raises off of the ground and perform a traditional crunch, lifting your shoulder blades off the ground. Use your abs, not your head or hands to lift off the ground.
  • Slowly lower yourself back to starting position. Stop when your feet are just above the ground.
  • Repeat the movement making sure you are squeezing those abs.

 

2. Scissor kicks ( 20 each leg )

  • Lie flat on your back your arms straight against your sides. Bend your knees and draw them into your ribs. This will make it easier to pull your navel in toward your spine and actively press your lower back flat on the ground.
  • Lift both legs straight toward the ceiling still pressing your back into the ground. Slowly lower your right leg toward the ground keeping your left leg up to the ceiling.  Right before your leg is about to hit the ground slowly raise it up. Hit your right leg to your left and start to bring your left leg down to the ground.

 

3. Elbow to knee crunch ( 20 each side)

  • Start by lying flat on the ground with your lower back pressed to the floor.
  • Place your left ankle on top of your right knee
  • With your hands behind your head, bring your knees toward your chest until your shoulder blades are off the floor.
  • Continue slowly and squeeze your abs.

 

4. Flutter kicks ( 50 total)

  • Lie flat on the ground hands by your side. Press your back into the ground.
  • Lift your feet off the ground and try to keep them as low as possible. Keep your head off the ground and squeeze your abs.
  • Slowly start kicking and then start to speed up.

 

5. Mountain Climber (90 total)

  • Start in a traditional plank.
  • With your core engaged bring your right knee forward under your chest, with the toes just off the ground. Return to the basic plank. Switch and do your left leg.
  • Start speeding up until you are running and continue running for 30 more.

 

A Tough Workout

11             Workouts are supposed to be hard. Usually when you start a workout your like ‘I got this’ then in the middle of it your like ‘Is this ever gonna be over?’ and you want to quit but one thing I always tell myself is ‘Once your done your gonna be glad you did it.’ It is true and it keeps me motivated. So today is Workout Wednesday and here is a workout you are gonna be glad you did.

100 jumping jacks

90 squats

80 lunges

70 burpees

60 second wall sit

50 crunches

40 buttlifts

30 second side plank (each side)

20 v ups

10 pushups