Amanda Biskさんのインスタグラム写真 - (Amanda BiskInstagram)「WHOLE BODY BEGINNER WORKOUT 👊🏼 Starting out and need an easy to follow, equipment free workout? This one has a great mix of movements that work your whole body, teach fundamental movement patterns & build strength & coordination 🙌🏼 Even warm up is included! 😃 👇🏼 Exercise 1-4 WARM UP CIRCUIT ▪️20 x STANDING BICYCLE Really try to get knee to elbow to fire up the core! ▪️10 x PLANK KNEE TO ELBOW Again, get that knee to elbow! ▪️10 x SQUAT REACH Keep your back straight (squeeze your shoulder blades together!) and sit your bottom down and back, weight in your heels. ▪️10 x PLANK KNEE DROPS Keep your belly button pulled in and press your forearms into the ground. ✖️3 Rounds . Exercise 5-8 MAIN CIRCUIT ▪️10 x SEESAW SQUAT Sit your bottom back, weight in your heels. Look up and keep your back straight! ▪️5 x NEGATIVE REP PUSH UPS + FLOW Go down s l o w l y...tuck your elbows into your rib cage & keep your neck long. Your belly button should be the last thing to touch the ground! ▪️10 x HALF SIT UP + REACH Keep looking up to the sky to avoid crunching your neck. Do each rep slowly! ▪️20 x LYING HIP LIFTS Pull your belly button in & lengthen your lower back. Press through your heels to lift. ✖️3 Rounds . Take your time with each exercise. Focus on quality movement rather than speed 👌🏼☺️ Enjoy! 😘 #beginnerworkout #homeworkout #freshbodyfitmind ab♥️x . Music: Running - Nyxen . My Countdown to Christmas fitness challenge starts December 1st! 🙌🏼🎄 Try a follow along workout or yoga class with me everyday leading up to Christmas Day! 😃💪🏼 Only on the Fresh Body Fit Mind app! 👊🏼」11月24日 15時08分