Muscle Integration Video

Muscle Integration - the key to getting a great workout! That is the message from Cari Hamand Julieanna Hever. This is part 3 in a series of home fitness routines that you can do without using any equipment at all!
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Hi, Carie Ham here from Fitness on the Run and I am back with Julieanna Hever, our play by day dietician and we are on our third workout in our series of workouts that we’re going to be bringing to you and again, we are sticking with no equipment for this workout. This is going to be our last workout where we’re using just our own body weight to bring a great introductory workout to you guys in the home. Okay we are ready to begin our first exercise in this series of five. So, this is a great exercise for the core, it’s called the scorpion, I've heard it called various other things but for simplicity, we like the name scorpion and we’re going to also do our scorpion and then add in a late extension at the end, doing 10 repetitions of each. So Julieanna, let’s get started on a nice position, abdominals tight, weight right on top of the hands and let’s start with our left leg, let’s bring it in, rotate in and out. We’re going to repeat 10 of these and this is a really tough exercise and Julieanna is working real hard now to keep that back in position, I know how hard it is but as you're doing this, you really want to think about trying to keep that foot in place. And after you've finished 10 repetitions of this, we’re going to move into our leg extension, knee comes in and extends out, squeezing the butt in and squeeze. You don’t want to be—you're just taking that leg up and arching your back, you can see how Julieanna is keeping nice and tight in a good position and she’s really activating her glut, her butt muscle on this leg extension. So she’s going to complete 10 of these extensions and from there we’ll be able to confine to the other side. [Demonstration] Okay we’ve just finished our scorpions and our leg extensions, a really difficult exercise, as you could see, Julieanna working for those and we’re going to move on to an equally difficult exercise which is going to build upon the pushup that we did in workout number one. So this is going to be a pushup with the side plank. So let’s start that in a straight body pushup position once again, abs tight. We’re going to bend into our pushup and we’re going to extend up into the side plane, rotating and then down to the middle. Alternate sides and up, you want to make a real strong push up, abs tight and down to the middle. The goal here is eight per side so we’re going to do 16 repetitions of this, just so we’re balanced so we don’t want to leave one side doing less than the other. Julieanna is working toward this very nice plank. [Demonstration] Okay onto our third exercise, Julieanna is still hopping and popping from the pushup with the side plank, but we’re going to move her on to our single leg bridge with a hold at the end, a great exercise for the hamstring, everybody needs to strengthen their hamstrings. Proportionally from the quadriceps to the hamstrings, our hamstrings are very weak so this is a great exercise for that. So, let’s lift our right leg up, use our left leg as our support, abs tight, bridge up and down, bridge up and down. And if you're just joining in and you're finding that this exercise is a little too difficult, in our first video, week one, we showed you the double leg bridge and if you're finding that this is too challenging, doing the bridge with both legs down on the floor would be a better place to start. We’re going to do 15 repetitions of the single leg bridge and when we’re finished, we’re going to hold it up, lifting and squeezing as tight as we can for 15 seconds. Two more, last one and we’re going to hold it, squeeze at the bottom, okay you can be lazy or you can really work at it and I want you to really work with as high as you can, feel the glut and the hamstring working, very good. And then from there we’re ready to change legs, reach down and up. [Demonstration] The fourth exercise in this series is a static lunge, again, a great leg exercise, we’ve done various other forms of—this is another great exercise that’s going to start with t

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