Denver Florists, wedding exercises, weddings, workouts, exercises. health and fitness

Today we'll finish our segment on execises. remember to push hard and eat right. let us know what you think.






Plank rows - for shoulders, arms, back and core            
Start here: Holding a dumbbell in one hand while the other is placed firmly on the ground, get into plank position. ( beginner? Drop your knees so they’re touching the floor ). Pull the dumbbell straight up
until it’s right underneath your armpit, and then lower it down.

Take it to the next level: Rather than kneeling, remain in classic plank position.

Leg Raises - for core
Start here: Lie on your back with your arms straight along your sides. Lift one leg to hip level, keeping it fully extended with your foot flexed. Drop it slowly till it hovers above the floor, then bring it back up.

Take it to the next level: Raise and drop both legs at the same time.






Bridge ( for glutes, shoulders and chest )
Start here: Lie on your back with your knees bent so your feet are flat on the floor. Hold a dumbbell ( grasp it firmly with both hands ). Push your hips and lower back up toward the ceiling. Raise the dumbbell straight up ( with arms straigght ), keeping your arms staright lower the dumbell behind your head to just above the floor, raise it again ( keeping your arms straight ) to straight above your chest, then repeat.
Take it to the next level: Rather than bending both legs at the knee, keep one extended.

Arm press: for shoulders and arms

Start here: Stand or Kneel. Hold a dumbbell in the each hand. hold the dumbells at your side even with the lower part of your ear, ( bend at the elbow to create a 90-degree angle ). Push the weight straight up.

Reverse fly: for shoulders, abs, and back

Start here: Stand with your feet hip-distance apart, gripping dumbbells in each hand. Bend
over at the waist so your back is parallel with the floor. Raise the weight up and out, from knee to just behnind the shoulder let, keeping a slight bend in your arm.




Interval training: for endurance, speed, and overall health

Start here: Run for 30 seconds, then walk for 90 seconds. Do this six to eight times.

Take it to the next level: Run for 60 seconds, then walk slowly for 90 seconds. Do this 10 to 12 times.


Try these exercise and the ones we posted on Wednesday and you'll be looking great in no time.

ptotein supplements are great to fill in or even relpace a meal ( twice a day at most, 1 scoop of most is fine, make sure it's very low in carbs ).
This brand ) from GNC ) is great because it's high in protein, low in carbs and economical beause of the price and you only need 1 scoop at a time ). it comes in several different floavors also. ( $19.97 2lbs )
http://www.gnc.com/family/index.jsp?categoryId=2108294

This one from Vitamin world is about the same if you prefer to shop there or like the taste better.( $23.99  for 2lbs )http://www.vitaminworld.com/spectacular-values-912/whey-protein-strawberry-002698