Her posts arecandid,motivational,humorousand anything but monotonous.
A recent example of Spencers varied approach is a 10-part (!)
Its a pretty safe, well-rounded workout.
Steve Granitz/Getty Images
It’s a good option for beginners and those with limited mobility, she adds.
Doing so well help you move about your daily life more safely and efficiently, Alicea explains.
This 10-part circuit will help you do just that.
Keep reading for suggested modifications for each move.
Brace your core throughout the reps to maintain a straight back and protect your lower back.
This yoga pose is an active, restorative movement, says Alicea.
It will stretch your hamstrings and lower back while strengthening your shoulders and triceps.
To make this cardio-centric move more low-impact, march in place, suggests Mansour.
This is a great exercise for building posture, says Alicea.
dont hunch them up to your ears).
Its also a low-impact way to raise your heart rate, Alicea adds.
As you perform the reps, confirm to keep your shoulders directly over your hips and your chest lifted.
Pull your elbows into your body to engage your back, says Alicea.
This move is like a vertical version of the planks with alternating knee tucks, says Alicea.
These steps help stabilize the tendons and joints that surround your ankles and knees, says Mansour.
It also works your inner thighs, adds Alicea.
If you want to up the challenge, try stepping at a faster pace, suggests Mansour.
Keep your elbows hugged into your sides throughout the reps, says Mansour.
As you lower the weights, verify you fully extend your arms, says Alicea.
This will ensure you are working your biceps at full contraction.
This move is great for balance and stability, says Alicea.
you could amp up the intensity by holding a set of light dumbbells, she suggests.
This move, as the name suggests, targets the triceps.
Keep your spine straight and long throughout the reps by rolling your shoulders back, says Alicea.
Jenkins suggests doing the entire circuit two to three times.
