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Be Well /
April 30, 2019

A Supergirl Workout

I feel like a supergirl when I surf my best! And working out helps me surf well. So supergirl or superman, you are sure to be one when you do this workout!

This workout is inspired by the workout plans in my book “Body & Soul.” Body & Soul was co authored by Dustin Dillberg, who is a health & fitness expert, so you can count on these to be beneficial for you! This workout has great variation between a little cardio and some more static holds that are sure to challenge you. So if you’re spending more time than you should on your booty… Grab a friend, get some fun music on and start moving to a healthier you!

My focus here is to demonstrate and give instruction on how to do the movements correctly to prevent injury.

You can try the movements as you watch, pause and rewind the video at any time to review and check your form.

Listen to your body, if something is not feeling right, double check your form, try an easier version, or move on to the next exercise.

If you have the energy at the end, repeat the set or add on your favorite movements or activity.

Air Bench

  • For this one, pretend you’re sitting on a chair, feet hip width apart, back flat against the wall and knees in a 90 degree angle.
  • Make sure to keep your weight in your heels and drop your arms to your side, or gently lay your hands face up on your knees.
  • Yes this one is awful good, and no it never gets easier!
  • Push yourself and try to hold it aiming to reach 2 minutes! You CAN do it!

 

Super Girls

  • Start laying face down on the ground with arms stretched out in front of you.
  • Raise one arm and opposite leg, stretching up and away through your body.
  • Make sure to keep neck long and eyes looking ahead of you, point and reach your toes.
  • When alternating, Hold each side for 2 seconds then release and go to the other side – do it 20 times (10 on each side)
  • Next, hold both arms and legs out at the same time, you really want to reach and elongate. and hold this for 30 seconds.

 

Upside Down Super Girls

  • Just flip over to your back, lift your arms straight up to the sky and lift your booty off the floor. Adjust your shoulders and Balance only on your heels and shoulders.
  • This one hits every set of muscles from your shoulders to your heels, and it’s really great for your posture and to counteract slouching. A.k.a. beautify your posture!
  • Do this twice, holding for 30 seconds each time.

 

Side Leg Lifts

  • Start with your arms straight out at shoulder height, lift your leg up with a controlled steady movement.
  • You’ll want to make sure the inside of your thigh doesn’t rotate out.
  • Start with a flexed foot for 10 reps on each side, then go to pointed toes for 10 reps on each side. Having a pointed toe lengthens your muscles.
  • If you like this move, you might want to try a barre class!

 

Squats

  • Start with your feet a little wider than your hips and slowly drop your booty back and down while holding good posture with your upper body.
  • I like to extend my arm out and up for added challenge.
  • If squatting is hard for you, practice over a chair or bench sitting up and down without using your hands.
  • To kick it up a notch, do a squat jump.
  • Do at least 25 squats or squat jumps and challenge yourself to do more!

 

Arm Circles

  • Start standing straight, holding good posture, and stand tall like you’re being stretched up to the sky from the top of your head.
  • Extend both arms out, with thumbs up, and activate your shoulder blades.
  • Then circle your arms in 6 inch rotations.
  • Try 40 forward circles, with palms facing down then 40 backward circles, with palms facing up

 

Grapevines

  • Our hips get a lot of forward or backward motion from walking, running, sitting, standing. so this one will loosen them up and improve hip mobility.
  • This one is a little tricky to explain, so just watch and learn.
  • As you step, Twist at the hip and stay light on the balls of your feet.
  • Do this for a couple minutes. It may take a while to get the hang of it.

 

Challenge is good for us all, so I hope you pushed yourself and are feeling great. Remember to stretch and cool down after an intense workout!

Like this workout? Have questions? Share with me at #bethanystylehealth

 

p.s. Often I like to drink a protein shake after a workout. Designer Protein’s Essential 10 plant-based meal replacement powder is one of my go-to’s; and they are offering you 30% off not just that powder, but any product in their store, using my promo code: BH30.

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