Day 24 Work Out

Ok now everything is all caught up and hopefully I will be able to find the extra time in the day to keep posting!
Today is a Recovery Day...Kind of..

Warm Up- 3 min
   Breath exercises by inhaling and lifting arms above head exhaling while bringing arms down. Repeat twice.

Spread legs more than shoulder width apart, hold arms over head and bend over into yoga table top move. Contract back twice.
Drop hands to floor and roll back up slowly.
Repeat 2 times.
Do the same moves a third time but lunge to the right side while still bent over. Contract twice.
Come to center and roll up breath exercise twice and then do the same with left side.
Rest 25 sec.

Breath exercise twice then go into Plank Work- 1 min
    Push up position, hop legs in and roll up.
repeat. 2nd time hop in then out then in again. (hop in twice)
repeat again and hop 4 times.
Rest- 10 sec

Plank Pulse- 2min
inhale and exhale then go into Plank Position again. This time lift  left leg and pulse up 8 times. Roll up then do it again with right foot.
Repeat doing 16 reps

Downward Dog (with wide spread legs)- 45 sec
Hamstring Stretch- 1 min 15 sec
  Move to left side and hold ankle. Pull towards chest. after 30 sec switch to right side. After another 30 sec go back to center hold and then roll up.
Rest- 45 sec

Squats- 1 min 20 sec
   Squat slowly 16 times
Squat hold and pulse- 1 min 10 sec
   hold a deep squat, squeeze inner thighs together w.o moving feet then pulse up and down keeping your tummy tight 16 times. Then hold after 16 reps for 5 sec.
Rest- 35 sec

Lunges-45 sec
  Hands over your head go into a lunge to the left. Hip over knee and left knee over left ankle. Pulse up and down 16 times.
Rest- 10 sec
Squats- 20 sec 16 reps
Squat hole and pulse- 30 sec
   Pulse then hold with 15 sec left. When done roll back up.
Rest-10 sec
Lunges-45 sec
  Same as lunges before but do right side.
Lunge hold- 30 sec
  With 20 sec left do 16 pulses.

Plie Yoga Stretch- 2 mins
  Turn feet out in squat position. Hold arms out to each side of you, bend over and touch right palm to floor next to right foot. Left arm should be straight in the air. Shoulder should be to knee. After 1 min switch sides.
Come up and lift arms above head.
Rest- 1 min

Quad Strengtheners- 1 min
  Go down on all 4's (hands and knees) Lift knees up so you are on toes and hands. Lift right straight back keeping left knee up. Lift leg up 16 times.
Put knees down and do Childs Pose (on shins and reach forward with hands head down)
Repeat with left leg in air.
Make sure shoulders elbows and wrists are lined up.
Rest- 30 sec
Oblique Work- 30 sec
   Same position as quad strengtheners but instead of lifting leg straight up behind you, lift knee to your shoulder. (Bring leg up on your side.) 16 reps
Go to childs pose then switch sides for another 30 sec.
Downward Dog- 20 sec
then Walk to feet with hands and stretch.

Hip Flexor Stretch- 2 mins 30 sec
  Flatten back foot so front heel lines up with back arch. One hand on the ground by front foot other hand in the air. Hold.
Bring Feet together and Switch sides. Bring feet back together, stretch then roll up.

Table top balance pose- 2 mins
   Step forward hands in the air. Bend over so your at a 90 degree angle. Lift back foot up and balance. Keep tummy tight
After a min switch sides.
Put feet down and roll up

Knee to Chest- 1 min 30 sec
  Bring left knee to chest and hold with both hands (45 sec)
  Bring right knee to chest and hold with both hands (45 sec)

Knee to Oblique- 1 min
  Hold right knee with right hand lift to your side and hold for 30 sec. Hold left arm out for balance.
  Hold left knee with left hand lift to your side and hold for 30 sec. Hold roght arm out for balance.

Hamstring stretch- 15 sec
Walk feet open and go to Hip Openers- 30 sec
  squat position with elbows at knees..pushing knees out. Sit back into the squat for the last 5 sec.

Hands to Knees and contract back 4 times
Drop hands to the floor for hamstring stretch. Grab each elbow w. opposite hand and swing right to left while still bent over. Relax the neck and body. Roll up while still holding elbows.
Then inhale while moving arms up and down when exhale.
Bring feet together, then inhale bringing arms up and exhale bringing arms down.



Food-
Breakfast- Fiber One Cereal
Lunch- Peanut butter and banana sandwich
midmeal- fruit
dinner-Chicken and veggies


For those of you Not doing Insanity..
Go for a short slow bike ride. Try and just loosen your muscles up and don't forget to stretch when you are done!
Good luck and God Bless!!