Hotel Workout #2

This is the second part of the workout I did on my first morning in Vienna, Austria after a few stretches and plies
in first position (last post). Try this at home to lift the seat, and tone the legs!

Starting position: Heels in, toes out. Hinge forward from the hips, holding on to the back of a chair, ledge, or counter. Chest open, long spine, flat back, and abs pulled in tight. Supporting leg should be straight (not locked) or slightly bent.

  1. Lift and lower the working leg almost all the way to ground, trying to keep hips square. -12x reps
  2. Lift and lower the working leg for tiny pulses up and down – 15 sec.
  3. Small circles with control – 12x each direction.
  4. Leg extension lengthening the leg away from you and then squeezing it into your glute – 12x reps
  5. Small pulses with heel to ceiling – 15 sec.

Repeat on other side, and do it again two more times or add it to the Bermudian Butt Lifts, or Walk the Plank Ab Challenge in previous posts!

World Cup Workout!

World Cup inspired workout! Grab a soccer ball, and try this quick workout to lift the seat.
Starting position: Lie on your mat, feet on the ball, arms down by your sides!
1. Pull your abs in, squeeze your glutes, and lift the hips up to the sky. Then lower back down to starting position and repeat.
2. Lift your right leg up straight to the sky and pulse your hips up. Repeat with the left leg.
3. Roll the ball out and then pull it into your seat by squeezing your glutes and activating your hamstrings.
Try 2 sets of 12 reps of each exercise, then repeat the whole thing two more times!

Hotel Workout!

I find that exercise is the best thing to help me recover from jet lag, and increase my circulation after sitting on the plane. On my first morning waking up in Vienna, Austria, after some simple stretches, I did this quick workout in my hotel room. Try it at home to strengthen the hamstrings, and slim the inner and outer thighs!

Starting position: Start with heels in, toes out. Lift the heels as high as you can, then walk the feet together until heels are hugging together. Abs in, hips over feet, shoulders over hips.

1. Bend the knees, come down, and then straighten the legs to come up – 15x reps.

2. Stay halfway down for pulses (up an inch, down an inch) – 15 seconds.

3. Start halfway down, and rise over the course of 3 counts – 15x reps.

4. In halfway position, lean back, reach the knee caps to the floor, and press the knees out – pulsing for 15 sec. 5. Try the same thing, but pulse the knees in for inner thighs!

Try adding the first exercise between each of the other variations!