Here we go...the challenge is to complete these work outs between 3-5 times this week. Post daily as you do them or at the end of the week, whichever works best for you! Let us know which ones you did and how many! Let's go and Have fun!!!!

1. The Plank
The plank pose is a personal trainer favorite because it is simple enough to perform anywhere, and it works your body’s entire core. It also can help to elongate the spine, strengthen the arms and wrists, and increase balance. To Perform a Modified Plank: Begin by facing the floor on your hands and knees. Inhale and draw the body up and walk the hands forward until you are on your toes, and your hands are beneath your shoulders. Tighten your stomach muscles and try to maintain a straight line from your shoulders all the way to your heels. Exhale and breathe slowly with the neck relaxed and the eyes looking toward the floor. Hold the pose for 15 seconds, and then release. Repeat 5x.
Modified




full plank



2.. The Superman Pose
The Superman Pose targets the three main muscles that run along the spine and helps to prevent injuries, improve posture, and eliminate back and neck pain. To Perform the Superman Pose: Begin by lying down on a comfortable flat surface, like a yoga mat. Extend your arms over your head, with your elbows shoulder-width apart. Slowly and simultaneously, inhale while you lift your arms and your legs slightly off of the floor, putting your weight on your abdomen. Hold for a count of 5, and then exhale as you release back to the floor. Repeat the exercise 5x.




3. Side-Lying Leg Lifts
Side-lying leg lifts are easy for anyone to perform and target the hips and outer thighs. To Perform Side-Lying Leg Lifts: Lie on your side with your legs stacked and your head resting on your arm. Tighten the top leg and lift it directly up into the air. Be careful to keep your hips perpendicular to the floor and the body in a straight line. Hold the leg in the air for 1 count, lower it until it touches your bottom leg, and then lift it again. Repeat 10-15 times on each side.




4. Assisted Squats
This beginner move is a modified version of traditional squats and targets the muscles of the lower body, including the thighs, hips, and butt. It is also effective at building core strength and strengthening the bones, ligaments, and tendons of the lower body. To Perform an Assisted Squat: Stand tall with the feet shoulder-width apart in front of a chair. Place your arms out in front of you for balance. Push into your heels as you inhale and slowly bend your legs, keeping your chest open and your head held high. Lower your body and stop just before your butt hits the chair. Exhale as you push into your heels and returning to a standing position. Repeat 10-15 times.





5. Modified Pushups
Like traditional pushups, modified pushups target the arms, chest, shoulders, and core. To Perform a Modified Pushup: Stand in front of a wall, chair, or piece of sturdy furniture with your arms shoulder-width apart. With your palms flat against the wall, walk your feet out until your body is at a slant. Exhale, bend your elbows, and lean into the wall. Inhale and push your body back to starting position. Be careful to maintain a straight line from your neck to your heels. Repeat 10-15 times.




6.Pelvic tilts
Lie on your back and bend your knees so that your feet are flat on the floor. Slide your arms out to your sides at 45-degree angles, palms facing up. Tighten your core, then squeeze your glutes to lift your hips an inch off the floor. This is the starting position. Raise your hips toward the ceiling until your body forms a straight line from shoulders to knees. Pause, then lower to the starting position. That's one rep. Do 10-15.