Bird Dog Abs Exercise

Primary Muscle Being Worked:       LOWER BACK, ABDOMEN
Secondary Muscle Being Worked:   HIP, GLUTE

• Position self on floor with knees below hips, hands below shoulders
• Engage your core (make sure your abs are pulled IN)
• Choose what you feel most comfortable (raise leg first or arm first)
• Raise left leg until level with rest of the body 
• Slowly control balance and raise right arm until level with body
• Hold for a moment and then return to starting position
• Alternate right hand with left leg, left hand with right leg 

Bodyweight Sumo Squat

Primary Muscle Being Worked:      QUADRICEP, ADDUCTOR, GLUTE 

Secondary Muscle being Worked:   HAMSTRING, HIP FLEXOR, CALF 

 

 

• Step out nice and wide with feet turned to angle (wider = more glute and adductor engaged)
• Begin to lower body down (Breathe IN)
• Keep back straight
• Thighs should be 2/3 or parallel to floor
• Back should be parallel to shin
• Knees in alignment with toes (knees must not pass toes when lowering)
• In controlled manner, slowly return to starting position (Breathe OUT as you stand up)

What does Herbalife shake offer?

BREAK DOWN OF WHAT HERBALIFE SHAKE OFFERS:

Medicine Ball Wood Chop

Primary Muscle Being Worked:   ABDOMEN, OBLIQUE, DELTOID

• Stand shoulder width apart
• Hold medicine ball in hands with arms straight
• Bend knees slightly
• Start on the outside of left foot
• As you lift, rotate waist from left to right
• Raise arms to finish over your right shoulder
• Return to starting position (Rotate waist back to left side)
• As you go up (Breathe IN)
• As you go down (Breathe OUT)

Double Unders (Cross Fit style of jump-rope)

Primary Muscle Being Worked:         CALF, HAMSTRING, WRIST, FOREARM
Secondary Muscle Being Worked:     CORE, QUADRICEP, GLUTE

• Feet together, rope in hand
• Jump up using toes (looks like standing calf raise position)
• Control rope and turn with wrist
• Timing is important
• Jump directly before rope is to hit ground
• Start off with single jumps 
• Progress to double jumps every 3-5 turns

Herbalife % breakdown.

The Key To A Great Physique:

80% NUTRITION
20% EXERCISE

Essentially it is what you put in your body. If you want to drop some weight, decrease your bodyfat and tone your core. Contact me at (ngozi749@gmail.com) so I can get you started on HERBALIFE.
 

Bodyweight Lunge

Primary Muscle Being Worked:          QUADRICEP
Secondary Muscle Being Worked:      GLUTE, HAMSTRING, CALF

• Place hands on waist
• Step forward and place foot flat on ground from heel to toe
• Bend front knee and keep in alignment with toes
• Front thigh should be parallel to floor
• With opposite leg, bend knee and move closer to floor (knee does not touch the floor)
• As you go down ( Breathe IN)
• As you step back up into starting position ( Breathe OUT)