Monday, July 7, 2014

Diary of a Fit Mommy's Wonder Woman Workout

Ahhh.. the body of Wonder Woman. Nobody could rock that tiny little superhero outfit as well as Lynda Carter back in the day. Still, to this day, Wonder Woman remains my favorite superhero.


Here is a total body workout plan to get you a sexy body that has people in wonder!

50 Mountain Climbers
  • Start the exercise by lying face down on the floor.
  • Straighten out your arms and then touch your knees down to the ground or floor.
  • Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
  • Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
  • Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
  • After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber).

50 Burpees
  • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  • Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  • Lower your chest to do a push-up. Bring your chest back up.
  • Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.

60 Second Side Plank
  • Lie on your left side with your knees straight.
  • Prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder.
  • Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.
  • Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body.
  • Hold this position for the prescribed amount of time while breathing deeply. That’s one set.
  • Turn around so that you’re lying on your right side and repeat.

40 Inner Thigh Lifts
  • Lie on your left side, flat against the floor.
  • Rest your head on your left upper arm.
  • Bend your right (top) leg at the knee and cross over in front of left leg.
  • Rest your right arm on your right hip.
  • Keep your left leg straight. Using inner thigh muscle (adductor), lift left leg 6 inches off floor. Keep left toe in flexed position (not a pointed position). (see photo A)
  • Exhale (breathe out) as you lift your leg.
  • Using resistance with the inner thigh muscle (not gravity), slowly lower your leg. (see photo B)
  • Inhale (breathe in) as you lower your leg.
  • Repeat exercise for a set of 8.
  • Repeat entire sequence on your right side, step 1-9 (working right adductor muscle).

60 Second Squat Hold
  • Start standing up tall, with feet about shoulder width apart, and toes pointed forward. 
  • With all your weight on your heels, squat back by bending at the knees and sticking your butt back as you lower. Keep your head and chest up, and eyes looking forward. For added balance, bring your arms forward in front of you, and be sure not to let your knees go past your toes. 
  • Once your thighs are parallel to the floor, hold this position, keeping your muscles tight throughout the exercise. Stop if you begin to lose proper form.

40 Jump Squats
  • Stand with your feet shoulder-width apart.
  • Start by doing a regular squat, then engage your core and jump up explosively.
  • When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

20 Diamond Push Ups
  • It is important to start the pushup on your knees so you can ensure that everything else is in the right position.
  • Once you are kneeling, put both of your hands in front of you on the floor, making sure they are about shoulder length apart from each other.
  • Bring your hands together so that they near the center of the area between them. At this point the tops of your index fingers should be touching and so should the edge of your thumbs. This positioning of your hands will create the image of a diamond shape, which is responsible for giving the pushup its name.
  • Make sure that both your elbows and wrists are lined up with your chest.
  • After you have checked your position carefully, ensure that your fingers are still facing forward and take the weight off of your knees. Now your body should be laid out in a straight line with your feet and hands providing all of the needed support.
  • After you have lifted your knees off the floor, ensure that your pelvis is straight and pull your abdominal muscles in tightly.
  • Be sure to keep your back straight throughout the entire exercise as this is essential for your posture and form.
  • Now you can begin bending your elbows so you can lower your body down towards the floor. Continue lowering your body until your chest reaches the top part of your hands.
  • Take a brief pause before continuing the diamond pushup. Then push yourself back up by extending your elbows. This will bring you back to the starting position so you can repeat the process as many times as you would like.

5 Second Supermans
  • Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
  • Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated “u” shape with your body — back arches and arms and legs lift several inches off the floor.
  • Hold for 5 seconds and lower back down to complete one.

30 Tricep Dips
  • Position your hands shoulder-width apart on a secured bench or stable chair.
  • Slide your butt off the front of the bench with your legs extended out in front of you.
  • Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
  • Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
  • Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.

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