Looking good is the first step to feeling confident. Fitness will teach you determination and motivation and help you feel as good on the inside as on the outside!
3 BODY WEIGHT EXERCISES:
1. Mountain climbers
Great total body exercise that burns to the core!
Start in pushup position, keeping your core tight and flat back. Bend your right knee and bring your right foot toward your chest. Switch legs, bring left knee into chest while moving the right leg back. Continue to switch your legs for 30-60 seconds at a quick pace. The faster you move your legs the quicker the burn!
2. Side Plank crunch
This type of plank targets the obliques (sides of your waist) and arm. Start on your right side with your elbow on the ground directly under your shoulder and your left hand behind your head. Keep your core tight and hips lifted off the ground, slowly bending your left leg toward your left elbow. Straighten your top leg back to start and continue to crunch (elbow & knee) for 30 seconds and repeat on the other side.
3. Jump Squat
Jump squats are an explosive plyometric move that tones your legs and booty! Stand tall with abs tight and feet shoulder width distance, bend your knees lower your body into a squat and jump up. Get some air jump, jump! Make sure to land softly to protect your knees. Continue to jump for a total lower body burn for 30 seconds.
3 EXERCISES WITH ACCESSORIES
1. Foam Roller
My go-to piece of equipment that I can't live without! It can be used before a workout to warm up your muscles or after a workout (cool down) for muscle recovery. It increases blood flow to muscles and helps reduce muscle tension for better flexibility. I start with my upper body with the roller on my back rolling back and forth. Roll out each body part for at least 30 seconds. If there is a really tight spot, I like to hold it on the spot and just breathe and relax your body and roll.
2. Lateral Resistance Band Walks
Resistance bands are a great way to add increase muscle strength and tone. I choose a medium to heavy resistance band when performing lateral band walks. Place the band around your ankles, keeping your core tight, take a step to the right and bring your left foot towards your right and continue to walk for 1 minute. Your booty will burn!
3. Kettle Bell Row
Kettlebells are very useful when it comes to working your core and muscle strength. 1 arm kettlebell row helps strengthen your back and shoulder. Get into a lunge position leaning slightly forward, hold the kettlebell in one hand and pull the kettlebell back towards your chest keeping your elbow. Continue this pulling motion for 15 repetitions then repeat on the other side.
DINA'S DAILY MEAL PLAN
1. When it comes to nutrition, I fuel my body with foods that give me energy and nourish my body. I like to start my day with a glass of water with lemon. It hydrates and helps flush the body of toxins.
2 .I love breakfast and its the most important meal to get your body ready for the day. I will have a cup of green tea, make a green juice or smoothie with hemp protein or an acai bowl with spirulina.
3. For lunch, I will have a kale salad with quinoa and avocado. I always carry a snack bag with mixed nuts and or a piece of fruit and my water bottle. Dinnertime, I like to eat fish especially branzino with an arugula salad and a glass of pinot noir.
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