Having strong glutes is a big deal. They help support a range of compound movements, improve posture, and prevent lower back injury. Try our Fab 4 moves and see.
Use these Fab 4 Moves in the Workout:
Single Leg RDL x 15 each leg
Curtsy Lunge x 15 each leg
Lunge with Forward Reach x 15 each leg
Figure 4 Stretch – hold 60 sec each leg
Workout: Repeat 3 times
Spread the Empower love. Share this awesome workout with friends.
It’s important to work your legs, as they hold the rest of you upright. Some benefits of leg work include contributing to weight loss, avoiding lower back pain, and improving balance. Try our Fab 4 Moves and see.
Use these Fab 4 Moves in the Workout:
Side lying leg lifts x 10
Side lying leg swings x 10 (front and back = 1)
Side lying leg cycles x 10
Side lying bottom leg lifts x 30
REPEAT on both sides 3x
Spread the Empower love. Share this awesome workout with friends.
There are many advantages to having strong triceps. Working them increases shoulder and elbow stability, and the functionality of your arm will become greater. Try our Fab 4 Moves and see.
Use these Fab 4 Moves in the Workout:
Dumbbell skull crushers x 15
Bench dips x 15
Tricep push-ups x 15
Tricep Stretch – hold 30 sec each arm
Workout: Repeat 3 times
In 2020 it may feel like a lot is resting on them, but that’s not why it’s important to work your shoulders. Every upper body exercise involves them. Having strong shoulders will enhance your posture, protect you against back pain, and stabilize the most moveable joint in the body. Try our Fab 4 Moves and see.
Use these Fab 4 Moves in the Workout:
Overhead press x 10
Alternating overhead press x 10 each arm
Front raises x 10
Side raises x 10
Repeat – 2 – 4x
Your back is involved in almost every activity you do. Working your back is essential for spinal health, prevents back pain, and can even help you breathe more effectively. Try our Fab 4 Workout and see.
Use these Fab 4 Moves in the Workout:
Single arm rows x10
Reverse flys x12
Weighted superman pull-downs x10
Upright rows x12
REPEAT 3 Times
It’s all about the core! Core work will strengthen your pelvis, low back, hips and abdomen. Why is that important? Being strong in those areas helps promote stability, balance, and protects you from injury. An added benefit to core work is that it doesn’t require a single piece of equipment to do. Try our Fab 4 workout and see.
Use these Fab 4 Moves in the Workout:
Plank Shoulder Taps–1 minute
Leg Lower to Reverse Crunch–1 minute
Side Plank with Leg Raise–30 seconds each side
Ab Bicycles–1 minute
Workout: Repeat 4 times
Ever wonder how Beyoncé gained her assets? She probably did a few squats.
The benefits of squats are many, but they crush calories, improve core strength, and you don’t need equipment to do any.
Squats are a compound movement – one that hits several major muscle groups at a time – which means they are a fantastic way to build lower body strength. Try the Fab 4 workout and see.
Use these Fab 4 Moves in the Workout:
Regular squats x 15 Pulsing squats x 30
Squat hold 30 seconds
Square squats x 10 (front to front, back to back, = 1)
REPEAT 3x
Looking for a Moderately Intense Workout that takes 30 – 60 minutes? Check out this bodyweight workout can do this all at home.
Moderate Intensity – Choice #1 Outside Body Weight Workout
Walk briskly or light jog for 10 minutes
2.5 minutes – 30/10 second work/rest circuit intervals
Walk briskly or Light Job for 10 Minutes
2.5 minutes – 30/10 second work/rest circuit intervals
Only have 30 minutes for your workout today? – STOP HERE and go to Cool Down
Want to get the full benefit of a 60-minute workout? Repeat this whole program a second time, then go to Cool Down.
In this blog I want to share some examples of how I’ve used play in different aspects of my life:
Play in my relationship
I was struggling with being snappy, and short with my boyfriend. In addition to praying for patience and to be slow to anger, I decided to make this a game. Everytime I acted this way he could say “Angelica”. For those of you who didn’t grow up in the 90s with me, she is a cartoon character who appears in Nickelodeon’s show Rugrats. She is the spoiled brat and serves as the main antagonist of the series. This way he could point out to me in a funny way how I was acting. It could lighten the mood and we could joke about it.
https://www.verbicidemagazine.com/wp-content/uploads/2014/04/rugrats-angelica.jpg
Play at work
My coworkers and I constantly make funny comments and pick on each other in a loving way. Not a day goes by that we don’t laugh at each other for something. It puts us all in a better mood. Laughing is good for the soul. It’s contagious. Can you joke with your coworkers? Try lightening the mood and don’t be so serious all the time.
Play in exercise
I could go on and on about this one. If you do the same things over and over again you will get bored. I love variety and mixing things up. The best way I do this with exercise is by creating a game or changing the repetitions or time intervals of exercises to make it a new exciting challenge. Check out my favorite workout card game (https://becomepowerful.com/2017/10/20/fun-games-get-fit-play/ ).
Play with my community
I do this in tons of different ways. One is game nights with my friends. We rotate different games and try new ones (again variety!). We’ve done a couple escape rooms. Check it out in your area. They have different themes and difficulties. Three, the more artsy side we’ve done things like handcrafted night out and wine & design.
These are just a few examples for you to see how play is a part of everything in your life, and if it’s not, it should be.
Later we will talk about how play is important in overcoming sorrow/times of grief, anxiety/depression, motivation to achieve goals and improve mood.
Until then, find little ways you can play at work, in your relationships, being active and with others in your community.
THRIVE On!
