9/9/9 9 exercises, 9 times, 999 seconds

further description of 9/9/9 exercise suggestion found here at the LC Fitness blog...

9/9/9... try this on for size, 9 squats, 9 seconds rest, 9 wall push-ups, 9 seconds rest, (fill in the sequence with right leg lunges, left leg lunges, tricep dips, bicep curls, crunches, reverse crunches, oblique crunch right, oblique crunch left, swim move, until approximately 999 seconds, any questions let me know!

squats

stand with feet hip distance apart, chest lifted, shoulders back, abs tucked. Sit tailbone back as if reaching for a chair behind you or hovering over a public toilet seat. push through your heels to rise. repeat.

wall push-ups

same stance as squats, but stand in front of a wall. place hands wide on the wall & perform a push up like you would on the floor. if you feel it a lot in your shoulders, stop, widen your hands further, and resume.

lunges

begin with same stance as squats. step one foot out, dip back knee straight down towards the floor (no need to touch the floor, keep some space) with good posture. Check front knee to be sure it does not track forwards, should remain behind your toes. At bottom of the movement, both knees should be at approximately 90 degree angles. rise, repeat. (remember right leg, then left leg for 2nd set.)

tricep dips

sit on a dining room chair, feet hip distance apart. keep your hands right next to your butt. leave the hands where you placed them, slide your tailbone down the front of the chair, rise, repeat.

bicep curls

with or without hand weights, utilize your brain to focus on the work in the biceps. same starting stance as squats. let your arms hang by your sides, palms facing out. squeeze your biceps to lift hands towards your shoulders, lower, repeat.

crunches

lie on your back on the floor or mat, knees bent, feet hip distance apart. pull your belly button towards your spine. Fingertips behind your head, contract abdominals to lift your upper body slightly off the floor, lower, repeat.

reverse crunches

same start position as crunches. lift your feet off the floor until legs are at a 90 degree angle. relax your upper body. contract your lower abdominals to barely lift your tailbone up off the floor, lower, repeat.

oblique crunches

same start position as crunches. lift your upper body like you did with crunches then add a twist bringing your shoulder towards your knee. lower and repeat then switch to the other side.

swim

lie face down on the floor or mat arms and legs out. lift right arm and left leg, switch, repeat.

do a bit of stretching when you finish, and enjoy the feeling of 9/9/9! :)

sloLCfitness.com