Tuesday, January 24, 2017

Aerial Conditioning Challenge #fit4theholidays Week 1 Routines

Instagram user paprdollmilitia created a #fit4theholidays aerial challenge featuring some amazing conditioning exercises that can be done at the gym or home.  I've included all the videos in this series for a reference point. Please note: this challenge has ended but the content is still amazing so I wanted to share them all in one blog post. Originally this challenge was created with 3 weeks of video exercises. I've included week 1 in this blog post which could be repeated for the following weeks or for the additional videos, please visit @paprdollmilitia on Instagram.

#fit4theholidays * Day 1: Core The Challenge: Epic abs! 3 full sets front and side core 3 full sets back and side core * * Tips and tricks: REALLY focus on keeping legs straight and toes pointed the whole time, long and strong body💪 * Make sure your lower back never arches off the floor! * Modification: for front core, start with your legs higher off the floor in your hollow body * On the y-scale throws, use a same side hand reach * Advanced options: For front core, bring your heels just two inches from the floor each time * On the y-scale throws use opposite hand reach * On back sit ups keeps toes on the floor the whole time * When rolling from front to side for side sit up don't use your hands on the floor to roll over * Extra credit: 30 second hollow body hold and 30 second full superman hover in between sets * #everythingbutthekitchensink #core #abs #fitness
A video posted by Paper Doll Militia (@paprdollmilitia) on
#Fit4TheHolidays Instagram challenge Day2: Active Flexibility: Straddles and splits * Challenge of the day by Fit & Bendy Instructor Lena Fumi * **Turn on your sound to hear the cues** * Exercises: 10x Active straddle slides 10x Active split slides (on both sides) * Tools: sliders or socks, yoga pad or yoga mat for knee....puppy is optional ;) * In the beginning, your straddles and splits may not go that far. Don't be discouraged. These things take time! Start with smaller movements, then gradually work your way deeper over time. Visit www.fitandbendy.com for more fun flexibility tips! Happy bending! * * Just joining us? To officially enter the challenge, repost our poster image and caption and follow all the hosts, co-hosts, and sponsors. * * Our challenges often take more than a min, so feel free to post a fast forward video, a short clip, or even a pic of your workout! Remember to use the hashtag #Fit4TheHolidays and tag @paprdollmilitia, @FitandBendy @Cirque_physio @FightOrFlightEnt @WomackAndBowman & Cirque Art at @Lauryn9831
A video posted by Paper Doll Militia (@paprdollmilitia) on
#Fit4TheHolidays Instagram Challenge: Day 3: Pulling Take an outing to your neighborhood playground (or home pull up bar, or fitness gym) don’t forget a long (strong) scarf, and try out today’s pulling challenge. Be sure to warm up your shoulders before starting!! Exercise 1: 10 x Shoulder shrug circles – In Chair sit OR Full Hang – Both directions! *Tips. Isolate the shoulders! Keep the rest of the body neutral and engaged * Exercise 2: 10 x Incline Pull ups *Tips. Start with hands at shoulder height. For harder pull ups, lower your hands. Keep your plank shape, elbows by your ribs, and legs straight! * Exercise 3: 10 x Pull Downs (Negative Pull Ups) Tips. Find a low bar for this one, jump up and lower down SLOWLY with control. Elbows into your sides for this one too * Exercise 4: 10 x Arch backs with straight arms Tips. Push the bar away with your lats, let the head drop back (look behind you), and lift your chest to the sky Modification. Do this with slightly bent elbows to get more arch * Exercise 5: 10 x Lucky’s Pendulum (5 on each side) Tips. Motor this one with your lats and obliques Push with one arm as you pull with the other * Extra Challenge: Show us what you got! Are you a pull-up machine? Now’s your chance to go for gold and wear yourself out for the day…after this round of FULL PULL UPS, you’re done! * Our challenges often take more than a min, so feel free to post a fast forward video, a short clip, or even a pic of your workout! Remember to use the hashtag #Fit4TheHolidays and tag @paprdollmilitia, @FitandBendy @Cirque_physio @FightOrFlightEnt @WomackAndBowman & Cirque Art at @Lauryn9831 (Unfortunately, IG made us take off the fun xmas music on this one due to copywrite)
A video posted by Paper Doll Militia (@paprdollmilitia) on

#Fit4TheHolidays Instagram Challenge: Day 4: More Core Find anything soft, a hat, a xmas stocking, a scarf. Be creative! Do theses exercises on a hard floor. Place your soft thing down and place the Tops of your feet on it and come to hands and knees. * Initiate by lifting your knees one inch from the floor trying not to move anything else. • Extend to plank 5x. Modification, just don’t extend all the way and keep your hover sliding back and forth just a couple of inches. • Return to the hover (rest if you need to by putting knees down, but no longer than 30 seconds!) • slide to tuck x5 by pulling knees into chest, get as much out of it as you can! • Return to the hover (rest if you need to by putting knees down, but no longer than 30 seconds!) • Slide to pike x5, modification, just only slide a few inches. And the higher you get the better the toe point stretch too! • Do the whole series and for additional fun, try to do three in a row of the combo! Our challenges often take more than a min, so feel free to post a fast forward video, a short clip, or even a pic of your workout! Remember to use the hashtag #Fit4TheHolidays and tag @paprdollmilitia, @FitandBendy @Cirque_physio @FightOrFlightEnt @WomackAndBowman & Cirque Art at @Lauryn9831
A video posted by Paper Doll Militia (@paprdollmilitia) on

#Fit4TheHolidays Instagram Challenge 🔹 Day 5: Handstands 🔹 Handstands are shoulder intensive, so make sure to warm up your shoulders and wrists before this challenge * * 🔷Exercise 1: Handstand Body Hold with one leg stag - 30 sec hold each leg (Total 1 min) * Tips: In a handstand body, the pelvis is in a tucked position, so think of lengthening through the lower back, sending your tailbone towards your toes, which will help you flatten the back completely onto the floor. Then knit your ribs together and in. The arms may lift off the floor when you do this...that’s ok! But keep reaching the arms long, elbows straight, palms facing each other, and try to actively pull your arms over your head and closer to the floor while keeping the ribs in. One leg is hovering only an inch off the floor, while the other one pulls into the chest * * 🔷Exercise 2: Tripod headstand drill- 5 to 10 x * Modifications: Do these against a wall or with a spotter. If you're not comfortable with full headstand you can try to just put one or both knees on top of your elbows for a modified headstand * Tips: get something soft for the top of your head (a Santa hat works great!!) * * 🔷Exercise 3: Single Leg L Handstand Hold- 30 sec on each side (total 1 min) * Beg. Level: from down dog Int. Level: from one leg on a chair or shelf Adv. Level: with one foot pressed against a wall * Tips: For the int. and adv. version, map out the distance between the chair / wall and your hands so that your hips land directly over your shoulders * * 🔷Exercise 4: show us your silliest upside down elf dance. Extra credit for holiday footwear and funny faces * * Our challenges often take more than a min, so feel free to post a fast forward video, a short clip, or even a pic of your workout! * * Remember to use the hashtag #Fit4TheHolidays and tag @paprdollmilitia, @FitandBendy @Cirque_physio @FightOrFlightEnt @WomackAndBowman & Cirque Art at @Lauryn9831
A video posted by Paper Doll Militia (@paprdollmilitia) on

#Fit4TheHolidays Day 6: Injury Prevention 🔹 Brought to you by Jen Crane of Cirque Physio 🔹 Injury prevention tip: thoracic spine mobility 🔹 🔹 We do a LOT of extra sitting over the holidays- sitting in cars, airplanes, and while eating ALL the food! All this sitting makes your upper back extra tight. This peanut mobilization drill will help improve mobility in your upper back, and as a result, help prevent injuries in your shoulder, neck, and lower back. Don’t have a peanut? No problem, here are some peanut alternatives: 🔸 - Two tennis or lacrosse balls in a sock, tied off with a hair tie - Foam roller - Rolled up towel 🔸 Place the peanut in one of the three spots demonstrated, and lie on your back with your knees bent. Start by lifting and lowering your head, with your elbows pulled in towards each other. For added intensity, lift and lower your head and hips at the same time, hinging over one of those three spots. Repeat 10 times per spot. 🔷🌀🔷 ​Want to ramp up this mobilization? Place the peanut on top of a yoga block or thick book, and follow the same steps as listed above. 🔶🔶🔶🔶🔶🔶 For extra credit, include your pet, family members, or most ridiculous holiday display (example: nutcracker army behind me) in your video! * Just joining us? To officially enter the challenge, repost our poster image and caption and follow all the hosts, co-hosts, and sponsors. * Our challenges often take more than a min, so feel free to post a fast forward video, a short clip, or even a pic of your workout! Remember to use the hashtag #Fit4TheHolidays and tag @paprdollmilitia, @FitandBendy @Cirque_physio @FightOrFlightEnt @WomackAndBowman & Cirque Art at @Lauryn9831
A video posted by Paper Doll Militia (@paprdollmilitia) on

#Fit4TheHolidays * Instagram Challenge: Day 7: Pushing * To celebrate the first night of Hanukkah we are going to play the dreidel game….push-up style! 🔹🔷🔹🔷🔹🔷 Play with your friends, or alone, in honor of the 8 nights of Hanukkah, you must spin the dreidel a total of 8 times, and do whatever exercise your dreidel lands on. Don’t have a dreidel? That’s ok, you can find virtual dreidels online or on an app. Here are a couple links we found. www.jewfaq.org/dreidel/play.htm or Spin the Dreidel App. 🔷 If your dreidel lands on a ש (Shin) that means you will do 8 x “shin to knee push-ups.” (4 x on each side) 🔷 If your dreidel lands on a “×” (Hay) that means you will do 8 x “half-handstand push-ups” 🔹Tips: Put your feet up on something to get your “L” handstand shape. Try to keep looking towards your feet, and get your head as close to the floor as possible. Only go as far as you can and still be able push yourself back up. Let the elbows go out to the side for this style of push up. 🔷 If your dreidel lands on a ×’ (Gimel) that means you will do 8 “go-go dance push-ups”. 🔹Tips: Lead with your chest, let the elbows go out to the side for this style of push up. You can do these on your knees, or try to keep your legs straight for more of a challenge. Remember, when you come back up to a down dog, lead with your hips first (this is the hardest part!!) 🔷 If your dreidel lands on a ×  (Nun), you get to take a rest! 🔹🔷🔹🔷🔹🔷🔹 Our challenges often take more than a min, so feel free to post a fast forward video, a short clip, or even a pic of your workout! * Remember to use the hashtag #Fit4TheHolidays and tag @paprdollmilitia, @FitandBendy @Cirque_physio @FightOrFlightEnt @WomackAndBowman & Cirque Art at @Lauryn9831 * Featured in this video: Sarah Bebe Holmes, Rain Anya, Ben Harrison and Paul Holmes
A video posted by Paper Doll Militia (@paprdollmilitia) on
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