Kootenay Untapped Potential

Hey here is a good core workout to try out! Go through each round 2 times. Round #1 V-crunch x 8-10... Leg raises x 10 Russian twist variation x 10-12 Depending on your level you could put a ball under your heels for beginner level. Intermediate level you can do it with no ball for your heels. Advanced level you can make it harder still by grabbing an object and hold it at your chest for extra resistance. Round #2 Seated ab circles x 10 each direction Alternating v ups x 12 Plank variation x 20-30 sec Depending on your level you can do a knee plank or you can do the standard version, just remember to maintain your neutral spine. Round #3 Heel touch x 16-20 remember contract your abdominal muscles so you're in a crunch then proceed with the heel touches. Crunch with legs raised x12-15 Side plank variation x15-30 sec Depending on your level you can do a bent knee side plank to make it easier. You can do the standard version with your forearm supporting your self. A more advanced option is an elevated side plank, where you support your weight with your hand. This variation takes quite a bit of shoulder strength for the stability, so just be conscious of how your shoulder feels you don't want it to hurt. Finish off with a good core stretch! Hold your stretches for about 45 seconds. - Cobra - Child pose - Lying twist stretch left - Lying twist stretch right

Getting some of that fresh air therapy

In these unexpected times it's easy to get caught up in all the media chaos. Maybe you're feeling a bit of cabin fever? Get some fresh air! Fresh air is proven to help with stress and mental clarity. Even if it's on your deck or in your back yard. Its something to do other than a screen and it's free!

Hey guys I thought I'd put together a full body workout that pretty much anyone should be able to do. Could be a great work out for the day or you could stick with if and see how much you can progress. Start with a 5 minute warm up could be jump rope, tread mill etc. Then do a quick stretch. -20 bw squats ... -20 side lunges -10 to 15 pushups variation -10 to 15 pull up variation or dumbbell rows@10 per side -10 to 12 seated ab circles each direction -16 to 18 heel taps -16 to 18 crunches with legs raised -15 to 30 sec plank variation Finish with a good full body stretch. You will notice I said variation on some of the exercises. Find one that is on your level (this could mean doing pushups on your knees instead of your toes for example). As you do this constantly you will be able to progress to more advanced options. Just have fun with it! You should run through this circuit twice per workout. Should you choose to treat this workout as a challenge you should do this 3 to 4 times a week. On week 2 you can start adding reps and maybe a third set if your up for it! Just don't do to much too quickly. Listen to your body and have fun!