Photo Galleries
New Year, new you: Week four
This is the fourth week of an eight-week fitness program designed by Sherri McMillan, owner of Northwest Personal Training. "Always remember that you are stronger than you think you are. Take the time to do what you need to do to be at your best. And just know that it will positively impact every part of your life! If you have missed any of the previous weeks of the eight-week “New Year, new you” program, you can access it at www.columbian.com/new-you. This week, we will continue to add onto the program we’ve developed so far."
Bridging. Lay on your back on a mat with legs bent, feet flat on the floor.
Tighten your abdominal and buttock muscles and slowly lift your buttocks off the floor until you are resting on your shoulder blades and your knees, hips and shoulders are in a straight line. Keep your hips square to the ceiling and contract your glute muscles on the way up and the way down. Slowly lower your hips back to the ground. Perform eight to 20 repetitions.
Dumbbell chest press. Lie back on a bench. Position your body so that your feet are suspended in the air (this will involve more balance and torso stabilization). Lift dumbbells and start with them positioned over your shoulders.
Dumbbell chest press. Lie back on a bench. Position your body so that your feet are suspended in the air (this will involve more balance and torso stabilization). Lift dumbbells and start with them positioned over your shoulders.
V-sits. Sit upright with perfect posture: chest out, shoulders back. Now slowly recline a few inches while keeping your abdominals contracted and back in its neutral position. Hold for two to four counts and then return to the starting position. Continue for 60-90 seconds.
Today’s stretch is hips and back. Lay on your back and start with both legs straight against the wall. Now slowly let both legs fall to one side. Bend the bottom leg and keep the top leg straight. Try to feel this stretch through your hips and lightly through your back.
