#30DaysToStrongerKnees Day 18: Jane Fonda

Jane Fonda, the original fitness guru, has inspired so many things in fitness. The most iconic in my opinion is the glute squeezing lying leg lift.

Start this exercise lying down on your side. You can rest your head in your bottom hand and brace yourself with your top hand on the ground. Keeping both legs straight, squeeze your glute to lift your leg straight up into the air.

Your goal is to squeeze, lift, and repeat. Starting out, I would do 3-5 sets of 15-20 reps. This movement is simple but effective. Focus on always squeezing from your glute and keeping your hips and shoulders square.

Make sure you post your video daily to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30DaysToStrongerKnees

If you’re uncomfortable posting a video, you can always post a motivational quote, picture, or something health and fitness related.Make sure to encourage others, and never, never judge! Again, this is a judgement free zone!

#30DaysToStrongerKnees Day 16: Sumo Squat

Time to change the range of motion in your hips by giving them some room to move. Channel your inner sumo wrestler for this one!

For this exercise you can choose to use a weight or just focus on body weight. Start standing with your feet in a wide legged stance, toes pointed out. Without shifting your weight forward, slowly sit down and back tracking your knees towards your toes. Once you feel a good stretch in your glutes, hamstrings, and inner and outer thighs, squeeze your glutes together to return to standing.

Your goal is to stretch, squeeze, and repeat. Starting out, I would do 3-5 sets of 10-15 reps depending on how this feels in your hips. Move slowly with control to ensure you are moving properly, keeping pressure out of your knees, and using your glutes to control the motion.

Make sure you post your video daily to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30DaysToStrongerKnees

If you’re uncomfortable posting a video, you can always post a motivational quote, picture, or something health and fitness related.Make sure to encourage others, and never, never judge! Again, this is a judgement free zone!

#30DaysToStrongerKnees Day 15: Suitcase Squat

Let’s take weighted movements to the next level and put one in both hands! Again, keep your posture tall and move slowly with control.

For this exercise you are going to need a pair  dumbbells or kettlebells. Start standing with your feet hip distance apart. Grasp your weights in your hands and hold them by your sides. Slowly, sit down and back while maintaining a tall upright posture, keeping your weights at your sides moving with your body. When you feel a good stretch in your glutes, fire your glutes  to return to standing.

Your goal is to keep the weights in line with your body while keeping your posture tall. Starting out, I would do 3 sets of 10-12 reps. This movement allows you to add weight but keeps you counterweighted to maintain balance.

Make sure you post your video daily to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30DaysToStrongerKnees

If you’re uncomfortable posting a video, you can always post a motivational quote, picture, or something health and fitness related.Make sure to encourage others, and never, never judge! Again, this is a judgement free zone!

Dips

Body weight exercises are a great way to move your body efficiently and effectively without risking injury from extra resistance or equipment. This is a great exercise to add in as a warm-up, working set, or a great way to burn out your triceps at the end of a workout.

Start sitting on a bench or ledge. Place your hands next to your hips, then lift your tuckus off the surface. With your legs bent or straight, slowly lower yourself down to stretch your triceps. When you feel a full stretch, squeeze your triceps to move back to the starting position.

Stretch

Dips

Squeeze

Dips

Chest Flys

Chest flys are a great way to work your chest. The movement allows you to stretch your chest at a range of motion you feel comfortable with and then squeeze against the stretch allow you to move the weight effectively. Isolating your chest in this manner allows you to really focus the movement and get the most benefit from it.

Start lying back on the bench. Roll your shoulder down and back to pack them into place. Once your shoulder are set, engage your lats so you can safely fly your arms laterally to stretch your chest. Once you feel a good stretch in your chest, squeeze your pecs to move the weight back to the starting position.

Stretch
Chest Flys

Squeeze

Chest Flys

Overhead Tricep Extension

Targeting your triceps is important because the assist in all your pressing motions. Isolating your triceps in this way allows you to focus on the stretching and squeezing parts of this motion. These are great exercise to implement at any point in your workout, especially as a superset with chest movements.

This movement can be done sitting or standing. Move safely as you get the weight to your shoulder and up over your head. Keeping your upper arm still and only moving your forearms, stretch and squeeze your triceps to move the weight. Try as a single arm movement as well!

Stretch

Overhead Tricep Extension

Squeeze

Overhead Tricep Extension

Chest Press

Chest presses might just be the most iconic of all weighted resistance training exercises. Isolating your chest through presses allows you to stretch your chest and contract as you press the weight. These are a great exercise to warm up your chest at the beginning of a workout or expend all your energy stores at the end of one.

Start lying back on the bench. Before pressing the weight, roll your shoulders down and back- locking them into place. Once your you shoulders are packed and lats engaged, squeeze your chest to press the weights straight up and over your chest. Trying a static and dynamic version of this movement is a great way to advance and add a challenge.

Stretch
Chest Press

Squeeze

Chest Press

Tricep Kickbacks

Posture supported upper body exercises are great to focus in on form and muscle contraction. Isolating your triceps in this way allows you to focus on the stretching and squeezing parts of this motion. These are great exercise to implement at any point in your workout, especially as a superset with chest movements.

Start with your feet hip distance apart, hinging at the waist. Place your hand on a bench/box for support. Keeping your back straight, move your arm to a ninety degree position to stretch your tricep. Then squeeze your tricep, moving your arm to straight. Focus on stretching and squeezing your tricep with swinging your arm or moving your stance.

Stretch

Tricep Extensions

Squeeze

Tricep Extensions

Rear Delt Flys

Along with the front and lateral raises, working your shoulders without pressing weight overhead is a great way to practice low impact work for your shoulders. Using your delts to raise weight against the pull of gravity, allows your shoulder to stretch and squeeze safely with minimal joint irritation or engagement. This movement is best used once your shoulder are warmed up from presses

This movement can be done sitting or standing, hinging at the waist so that your back is parallel to the ground. Start with the weights straight down under you. Using your rear delts, squeeze you shoulders to bring the weights up to parallel with the floor. It’s crucial that you don’t swing or use momentum to move the weights.

Stretch

Rear Delt Flys

Squeeze

Rear Delt Flys

Front Raises

Training your shoulders without pressing weight overhead is a great way to practice low impact work for your shoulders. Using your delts to raise weight against the pull of gravity, allows your shoulder to stretch and squeeze safely with minimal joint irritation or engagement. This movement is best used once your shoulders are warmed up from presses

This movement can be done sitting or standing. Start by gripping the weight and holding them at your sides. Lift the weight with your palms facing down, keeping your shoulder muscles at the high point of the movement for maximum muscle contraction.

Stretch

Front Raise

Squueze

Front Raise