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Side Raise & Squat

3/4/2015

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It's been a while since I've done a #WorkoutWednesday post, so here's a great total body strengthening move! the side raise and squat targets your glutes (especially that "saddlebag" area), quads, shoulders, obliques, and upper back.

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Renegade Rows

1/28/2015

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Renegade rows are a complete upper body exercise which help build a sexy back, tighten your core, and of course tone those arms. To do Renegade Rows, you will need to grab a pair of dumbbells.


  1. Begin by placing each dumbbell underneath each of your shoulders.  Grabbing each dumbbell, come up into a high plank position. Maintain a straight back and firm core.
  2. Row your right dumbbell up and down for 10 to 20 reps.  Each time you row up, focus on squeezing those upper back muscles.
  3. Place your right dumbbell down and switch over to the left, rowing the dumbbell for about for another 10 to 20 reps.
  4. Add this to your upper body routine for a total of 3 sets of 10 to 20 reps.
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HeeHaw - A Total Body Move

1/28/2015

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Talk about a total body workout! The hee haw, as the Tone It Up girls call it, works your quads, upper and lower back, core, and shoulders all in one move. I could not believe what a killer it was the first time I did it in a Tone it Up YouTube video, the "Sandcastle Workout". Now it's become a staple for me to do on those days when I'm just feeling the need for some total body toning.

To do this move begin by grabbing a set of dumbbells (5-10 lbs is good):
  1. Come into an upright position on your knees with the dumbbells at your side.
Keeping your back straight, slowly lean back, tightening your quads. As you lean back, raise your dumbbells to shoulder height.

Repeat for 3 sets 10-15 reps. OR try this complete workout:
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Workout Wednesday - Squat & Twist

10/8/2014

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1. Start in a squatting position with knees bent and pushed out to the sides, big toe mounds pressing firmly to the ground, and back straight.  Hold your weights down at your sides.

2.  Come up out of squat, keeping your back straight. Curl and bring elbows in line with your shoulders in a 90 degree position, preparing for a pressing.

3. Raise arms up and over your head, reaching your full extension.

4. Squat back down, maintaining correct form, and repeat.

For this arms and booty exercise, I suggest using 5-20 lb dumbbells, and repeating exercise for 3 sets of 10-20 reps.
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Fit & Flexible Friday - Yoga, Poetry in Motion

8/8/2014

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The reason why I initially got into yoga was because I needed some way to stretch and avoid injuries from running, without actually stretching.  Through my journey in doing yoga, I have absolutely fallen in love with the practice. It has not only opened my shoulders, hips, and hammies, but also my mind. Yoga allows the body and mind to work together, become strong, and flow freely.  
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Workout Wednesday - Triceps Extension

5/7/2014

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1.  Grab a pair of dumbbells. Start out slightly bent directly from the hips, keeping your back straight.  Raise your arms up so that your palms are facing each other, weights are resting directly in front of the chest, and elbow are bent at 90 degrees. 
2.  Keeping your straight and strong form, begin to push your dumbbells behind you, straightening out your elbows, until your reach your full extension.  

Reach your dumbbells forward again until you reach your original position.

Repeat this move for 3 sets of 15-20 reps.
Photo Credits: Natalie Rich
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Fit & Flexible Friday - Firefly Pose

5/2/2014

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When I first began yoga, I never dreamed of accomplishing arm balances such as this one.  The more I went to classes and practiced, it became a euphoric addiction to push myself to the next level and use my inner and outer strength to trust myself and come into poses like firefly.  I learned, that with the right attitude and appropriate steps taught by my instructors, anything is possible... so, you can do it too!  Try the below steps.
1. Start in a squat with your feet facing slightly outward. Lean back and place your hands directly behind your legs, with your fingertips pointing towards and nearly touching your heels.  Trust yourself as you begin to lean all of your weight onto your strong, 90 degree bent "chaturanga" elbows.
2. With knees directly above your bent elbows, cross your legs in front as if you're sitting "indian style".
3. From crossed legs, keep elbow bent at 90 degrees, and slowly begin to extend your legs until... TA-DA! you're in a splits formation
Photo Credits: Natalie Rich
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Workout Wednesday - Forearm Plank

4/23/2014

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Place elbows directly below your shoulders, and extend legs back while pushing your heels down. Hips and back should be parallel with the ground. Hold plank for 1-2 minutes at the end of your abs sequence.
Photo Credits: Natalie Rich
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Workout Wednesday - Rear Fly with Booty Kickback

4/16/2014

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1.  Stand strong with one foot slightly off of the ground and hold your weights directly in front of your body.
2. Keep your arms and legs straight and strong as you begin to kick your leg back and hinge at the hips.
3. Fully kick back lifted leg with a slight bend in standing leg.  Keep back straight and make body parallel with the ground.
4. Keeping this straight and strong form, extend and lift both arms back into a rear fly and think as if you are pinching a pencil between your shoulders and upper back.
This move targets so many different muscles in the body which will help to get your heart pumping and increase your metabolism.  You will feel lots of work going on in the thigh of the standing leg by balancing and keeping the knee lifted. In your extended back leg, you will be working your hamstrings and butt.  The rear fly part of this move targets your shoulders and upper back.

Photo Credits: Natalie Rich
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Workout Wednesday -Row

3/12/2014

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1. Grab a pair of dumbbells from 5-10 pounds each.  Bend at the hip, keeping your back straight, and hold dumbbells in front of you.
2. Perform a row by lifting dumbbells, bending at the elbows and creating a 90-degree angle with your arms.
This move is great for working the back of the arms and the upper back.  To really make sure to create definition in that upper back, act as if you are pinching a pole between the back of your shoulders when you perform the row.

Photo Credits: Natalie Rich
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