Hoop Strength Core - The Lazy Girl Workout

Sometimes you don't even want to get out of your pajamas let along head to the gym or the a fitness class, so for today's class (and homework) I planned it all so there was as little standing up as possible and when we did- we made it count!

The One Song Warm-up
So choose a song (roughly 3-5minutes long) that has a distinct chorus/verse structure. Anything Top 40 should work fine. Write out these exercises somewhere you can see while you do it. Every time the song changes in some way, go to the next exercise. If you get to the end, just start over.
Today's song was Mackelmore's Can't Hold Us. Give it a try!

• Jumping Jacks
• Alternating Squat Hops
• Side Lunging Diagonal Reach
• Head & Shoulders Knees & Toes (Knees & Toes, Knees & Toes)
• Cross Country Ski - Right side only
• Alternating Front Punch Butt Kicker
• Cross Country Ski - Left side only
• Wall Push Jog

The Lazy Girl Workout
Get your mat out & a pair of low to medium weights and sit on down! Our workout took roughly 25 minutes doing just 1 set of 20 reps. You can break it up into more sets with fewer reps, or whatever.

• Pretzel Side Kick - Right Side 
• Side Reclining Leg Lift & Sweep - Right Side
• Clamshell - Right side
• Superman core work -Flutter -Scissors
• Pretzel Side Kick - Left Side 
• Side Reclining Leg Lift & Sweep - Left Side
• Clamshell - Left side
• Reclining Bicycle -Forward -Reverse
• T Twist Crunchs
• Hip Lift Bridge -Leg Lift & Extend -Combine Leg Lift & Hip Lift
• Reverse Bird Dog Crunchs -Right only -Left only
• Reclining Alternating Chest Fly (with Dumbells)
• Reclining Tricep Extension (with Dumbells)
• Reclining Locked Elbow Fly (with Dumbells)
• Seated Bicep Curls (with Dumbells)
• Seated Russian Twist (with Dumbells)
• Seated Head & Shoulders, Knees & Toes (with Dumbells)
• Wide Leg Folding Stretch
• Bound Angle Fold Stretch
• Figure 4 Leg Stretch
• T Twist Stretch

Hoop Time!
With spring preparing to sproing, I hope you have taken your hoop out and given it a whirl... in class we spend 30minutes hooping and working on whatever skills we've all been working on.
Natalie is working on her Vortex up to Halo... It was Arlene's first class ever and she got in some good waist hooping which is "way better than I thought I'd do my first day out"! Marilyn has gained some confidence and is more willing to try various hoop sizes and explore. I am so proud!

The Playlist

Macklemore & Ryan Lewis - Can't Hold Us
Basement Jaxx - Bingo Bango
Pussycat Dolls- When I Grow Up
Daft Punk - Get lucky
Pharrell Williams - Happy
Hellogoodbye - here (in your arms)
Deee-Lite - Groove Is In The Heart
Tape Five - Bad Boy Good Man (Feat. Henrik Wager)
Jazz Juice - Fever (pagany jazzy mix)
Ella Fitzgerald - Air Mail Special (club des belugas remix)
Ellie Goulding - Burn.mp3
Nikka Costa - Everybody Got Their Something
Delerium (Featuring Aude) - Terra Firma (Lara's Mix)