Simple & Effective Upper Body Workout No Equipment Required! 30:00

This is an easy-to-do and very effective upper body workout. You can modify reps and form as needed for + or - work.

Push/Press (Upper) Body Weight Workout

+200 Reps

3 Circuits of 4 exercises, 8:00, rest 2:00 between circuits = 30:00 Total

Full Push Up x 10

Side Lying Tricep Push Up x 12/side

Side Bridge Elbow to Knee Crunch Alternating Sides x 12

Single Arm Press Up to Pike (I have modify this from knees!) x 12/side

Remember to keep your core engaged completely during exercise! This is especially difficult for me on the eccentric phase of the Single Arm Press Up.

It looks easy written down but it was challenging for me. This is Day 3, my last burn before a rest day, and boy I am jello now.

Give it a try and enjoy!

Comments

Kate's Guide to Getting the Correct Sports Bra!

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I get asked this question all the time! Here is my answer: Research has shown that 100% of pregnant women will develop some degree of diastasis recti. A diastasis is a lateral separation in the abdominal wall between the recti or “six pack”, due to a stretching of the midline connective tissue or “linea alba”. Although some diastasis will heal postpartum, in many cases a separation will remain without restorative exercise. Distention from DR will present as a doming in the midline. Women who heal a diastasis spontaneously or through restorative exercise may still find that their abdomens are distended, particularly after a meal and/or at the end of the day. If there is no diastasis, why is this? This abdominal distention does not occur in the midline, but rather across the entire abdominal wall. This is due to a weakened hypotonic TVA- transverse abdominis muscle. The TVA is the deepest anterior abdominal muscle, wrapping around the midsection like a girdle, with a left an

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In support of Incontinence Awareness Month June 2015 Is it Safe to Run with Pelvic Organ Prolapse? I was a recreational runner pre-baby. Post-baby, I suffered stress incontinence when I returned to the sport. I was fine while running, coughing or sneezing, but if both happened simultaneously I peed my pants. Although it improved as I recovered, it never fully resolved until I addressed it with a restorative exercise program. From a pelvic floor assessment I found out I have both a grade one cystocele and rectal prolapse . There are many moms who run with symptoms of incontinence, from a few drops to full bladder leakage. The solution is not to wear a pad, it is to address the obvious weakness and strategically strengthen the muscles to support the sport. Here’s what you need to know. 1. Running involves impact and requires the core strength necessary to support it. Stress incontinence is a symptom of core dysfunction and often related to diastasis recti (althoug

Kate Rita- Personal Trainer and Diastasis Expert

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