WEEK 2, DAY 2
dumbbell alternating bent over row
Dumbbell Alternating Bent Over Row
Here are a couple of my favorite exercises from today’s upper body workout. First one is a bent over row using a pair of 20-lbs. dumbbells. In this exercise, I’m alternating each rep with an underhand grip and an overhand grip. I have a slight bend in the knees and I am engaging my core to keep my back straight.
For the underhand grip row, I keep my elbows in close and they graze the sides of my body as I perform the movement. In addition, I am squeezing my shoulder blades together at the top of each rep.
Now for the overhand grip row, I’m leading with the elbows and keeping my wrists neutral as I do the exercise. Similar to the underhand grip row, I continue to squeeze my shoulder blades together at the peak of the movement.
banded pull over
Banded Pull Over
This next exercise is a pull over using resistance bands with handles. To set up, I attached a black and a yellow band to the handles and looped it around the base of my dumbbell rack. Since I don’t have a bench set up yet, I used my FeetUp Trainer to support my upper back. As a result, I also had to keep my glutes and hamstrings working to stay in this position!
Now more about executing this exercise properly to get the most benefit. First, I focused on keeping my core engaged as part of the setup. Second, I tried to keep my arms straight during the entire set of 12 reps. Lastly, I did a full exhalation as I pulled my arms down until my hands were stacked above my chest and paused before releasing tension.
The rest of the exercises from the upper body workout (and many more from previous workouts) can be found on my FitQueen Challenge Exercise Video Playlist.
Today, I styled my hair using a Pony-O XL in red. I love how I can use their patented hair accessory to put my hair in a half ponytail bun and the style lasts from morning to evening. For instance, it held up all day today while I went grocery shopping, did a workout and also a 2-mile neighborhood walk with my husband. This has become my favorite way to wear my hair when doing low impact exercises. However, when it comes to high intensity cardio workout days I need a full ponytail or a full bun!
WHERE TO BUY THE WORKOUT GUIDE
WHERE TO BUY THE HAIR ACCESSORY
WHERE TO BUY THE GLOVES
WHAT I DID YESTERDAY
FEETUP TRAINER EXERCISES USING PROPS
mini band ankle dorsiflexion and abduction
FeetUp Trainer Exercises Using Props | Mini Band
Lately, I’ve been thinking of creative ways to do FeetUp Trainer exercises using props. Today I decided to incorporate a mini band in my FeetUp Trainer finisher to a vigorous leg day home workout. I selected a mini band (also known as a booty band or hip band) of strong resistance and wrapped it around my feet before mounting the FeetUp Trainer.
In order to prevent the band from falling off, I held tension by flexing my feet and keeping them apart. Once inverted, I stabilized one leg and pulled the opposite knee towards my chest. As a Pilates instructor and practitioner, I used the following Pilates Principles while performing this exercise:
1) Concentration – mind body connection. I really had to focus on the stabilization of one leg while the other one is performing the exercise.
2) Center – all movements originate from the center of the body. Core is always engaged, which helped keep my body in alignment during the inversion work.
3) Control – each movement is intentional. Focusing equally on movements in both directions, pulling my knee in towards my chest and resisting the band as I pressed the heel towards the ceiling.
4) Precision – a result of using concentration and control. When I was performing the reps, I tried to repeat them exactly with the same range of motion and same intensity.
5) Breathing – purposeful breathing can assist movement. During this exercise, my exhales helped with exertion (knee in to chest) and my inhales helped while I released tension in the band.
Once I completed 15 reps on each leg, I decided to finish with abduction holds. Keeping my legs straight and feet flexed, I pressed out against the resistance of the band as far as I could while maintaining control. Then I held it out for one count before I began to slowly release tension on the band. These abductions were much more challenging than the ones I did last week with the booty band around my thighs and toes pointed! I did 10 of these abductions, that’s it.
My goal for today’s FeetUp Trainer exercises was to enhance the lower body workout that I just finished. For example, squats depend on ankle dorsiflexion mobility so I kept my feet flexed with the mini band wrapped around them. As a result, I felt a deeper connection to the exercise (especially the abduction hold!) than I normally do with my feet in plantarflexion.
WHERE TO BUY A FEETUP TRAINER
MORE FEETUP TRAINER POSTS
WEEK 2, DAY 1
dumbbell banded sumo squat
Dumbbell Banded Sumo Squat
Posting just the first exercise from today’s leg day workout, a sumo squat using a dumbbell with a resistance band. The rest of the exercises can be found on my FitQueen Challenge Exercise Video Playlist.
I used a 25 lbs. rubber encased hex dumbbell with an Arena Strength Body Band (black for strong resistance) looped around the handle. Last week, I did this exercise with a 20 lbs. dumbbell so I’m keeping myself challenged to make progress!
Styled my hair with a Pony 2.0 Slim in black and a Bling Ringz in Gunmetal Square, both made by Pony-O. So happy that it stayed secure during my entire workout! Even with an inversion on my FeetUp Trainer plus a 2-mile walk in my neighborhood with my husband.
WHERE TO BUY THE BODY BAND
WHERE TO BUY THE WORKOUT GUIDE
WHERE TO BUY THE BLING RINGZ
AMERICAN DREAM NUT BUTTER REVIEW
frosty pebble almond butter
This is my third review of American Dream Nut Butter and I’m reviewing their Frosty Pebble Almond Butter. I ordered a box of 8 jars in 7 different flavors of almond butter and peanut butter and will be updating this list below with live links to my reviews as I do them.
1) Breakfast In Bed Peanut Butter – brown sugar, butterscotch, caramel chips, maple, pecans, white chocolate
2) Cinnamon Toasties Almond Butter – cinnamon sugar crystals
3) Frosty Pebble Almond Butter – Fruity Pebbles cereal, white chocolate chips
4) Grandma’s Peanut Butter Fudge Peanut Butter
5) Honey Bee Peanut Butter – brown sugar, butterscotch chips, honey, Honey Nut Cheerios, oat clusters
6) Just Plain Nutty Peanut Butter (I ordered 2 jars)
7) Mint Chocolate Dream Almond Butter – Andes mints, mint chocolate chips, Oreos
ALMOND BUTTER + PROTEIN POWDER
frosty pebble, meet fruity pebbles
Oh, what yummylicious delights these two could make together! Going to leave this right here. Maybe for a possible future post!
PRICE + DISCOUNT CODES + SHIPPING
Most of American Dream Nut Butter almond butters are priced at $14.99 for a 16 oz. jar. Confetti Cake Pop is priced at $12.99, Birthday Cake is priced at $13.99 and Just Plain Nutty is priced at $11.99.
For American Dream Nut Butter peanut butters, most are priced at $10.49 for a 16 oz. jar. Breakfast In Bed and Honey Bee are priced at $11.49, Breanne’s Blend Cookie Batter is priced at $14.99 and Just Plain Nutty is priced at $8.99.
I do not gain any financial benefit or free product for this review and I do not have a personal discount code, but here are a few that will get you 10% off your total order:
ANNIEKAY | FREAK | PAPAYA
When I placed my order on Wednesday, June 3, 2020 my subtotal was $96.42. With a discount code for 10% off, that brought my price down to $86.78 and I got free shipping (I’m in the USA). Oh, and I received my box of butters just 3 business days later on Monday, June 8, 2020. Fast shipping from Colorado to California!
FEETUP TRAINER ANKLE WEIGHTS
core strength exercises
FeetUp Trainer Ankle Weights | Core Strength Exercises
This was my first time getting on the FeetUp Trainer with ankle weights. I had no idea what I wanted to do, so I listened to my body. Starting out with leg extensions seemed like a comfortable way of introducing the new challenge of added weight in the inversion.
Once I did 10 leg extensions, I felt confident enough to do leg presses. Oh boy, these 2-lbs. ankle weights on each leg never felt heavier than they did in this moment! 10 leg presses were enough to feel it in my legs, but did not exhaust me to the point where I needed to call it quits.
I did want to do one more exercise to increase the level of challenge, so I went with single leg lifts…or in this case since I’m inverted, would it be called single leg lowers? I loved this! It required stabilization of one leg, while controlling the movement and range of motion of the other leg. Plus, it was a delicious hamstring stretch at the same time!
WHERE TO BUY A FEETUP TRAINER
MORE FEETUP TRAINER POSTS
ABOUT MY ANKLE WEIGHTS
Great for barre and yoga sculpt workouts!These are way more comfortable than other ankle weights because the weight is on the sides only, instead of all the way around. Additionally, these weights have the velcro closure just at the end, not the velcro strap you thread through the buckle and pull tight to get a secure fit. Two pounds each, so the set of 2 equals four pounds. Perfect for doing barre and yoga sculpt.
I wrote this review on April 27, 2020 so it was before I even started using my FeetUp Trainer. After today’s workout, I would edit it to add “Great for barre, yoga sculpt AND FeetUp Trainer workouts!”