double pigeon

LET'S GET FIT BITCHES!!

Okay peeps this is what I’m doing for the next 30 days. March 1st- April 1st. I would encourage anyone who wants or needs motivation for this kind of stuff to join in. I encourage you to take progress pics so that you can see where you are. Only post them here if you feel comfortable with that, but you don’t have to. You are doing this for you! Most of you know what I look like already so I probably will post pics for motivational reasons. I threw some cardio in because increasing the heart rate is good exercise. A good diet will be key as well to see results!! I created the flexibility part of the challenge and if that’s something you are interested in I also say give it a try. *note the flexibility challenge is designed for at least 90 days to see results*

pearlouslyclosetotheedge blessedbeyoundmeasure15 screengeniuz geaniewebbie somethingclever219 You ladies were interested, but if anyone else is down just let me know! THE MORE THE MERRIER! Alright let’s do this thing ladies starting tomorrow. I will post daily about the challenge, so please please respond or comment so we can all motivate each other!!

This will be MY order for each day (do whatever is comfortable for you):

  • 30 Jumping jacks
  • Abs Exercise 1
  • 30 sec burpees
  • Abs Exercise 2
  • 30 sec Mountain Climbers
  • Abs Exercise 3
  • 30 sec High Knees
  • Abs Exercise 4
  • Squats
  • Flexibility focus that day (Hips, Splits, or Back)

ABS:

SQUATS:

FLEXIBILITY (OPTIONAL):

Hips:

Froggy Stretch (3 sets for 1.5 min)

Lay on your stomach and put your feet together behind you- goal is to eventually get your pelvis and feet on the floor

Butterfly (3 sets for 1.5 min)

In & Out Butterflies (10 times)

Start in pike- turn your legs out so that the knees face outward- begin to pull you feet into the butterfly position very slowly- once in the butterfly position move your legs back to the pike position keep you knees facing outward

Pike through- to straddle- and back (10 times)

Start in pike open legs to straddle and pull through until legs are directly behind you- then move your legs in reverse so that you open your legs to straddle behind you then keep legs moving forward back to pike]

Double Pigeon(Left and Right side for 1.5 min each)

Sit Indian style and then take one foot and place it on the opposite knee

Pigeon (Left and Right side for 1.5 min each)

Start in lunge- put back leg down on ground keeping it straight-take the front leg and fold it down so that the knee and foot are parallel to the ground while back leg is straight

Splits:

Lunges 1.5 min (Left and Right side. 30 sec reg, 30 sec twist left, 30 sec twist right)

Oversplits on a mat 2 min (Left/Right: 30 sec lean forward, 30 sec back arch, 30 sec no arms, 30 sec just holding. Middle: 30 sec on hands, 30 sec on elbows… repeat for second minute)

Back leg oversplits  2 min (Left and Right side. 1 min chest up, 1 minute chest down)

Splits on the your back (Left/Right 1.5 min/each. Middle 2 min)

Back:

Arch Seal (1.5 min)

Backbend 3 sets for 30 sec)

Backbend Leg Kicks (5 times on each leg)

Backbend Rockers (10 times)

*Backbend tick tocs (5 times on each leg)

*Scorpion hangovers (3 times for 30 sec)

scandalbitchinheels *you get an honorable mention just in case you change you mind* LMAO! 

Have fun and hydrate! 

2

HIP OPENERS!

There are a number of benefits to stretching out your hips! Agile hips can improve circulation in your legs, ease back pain, and help your knees. Although, what you might not already know, is that your hips hold onto a lot of negative energy and emotions: such as sadness, guilt, and fear.

Anything that we don’t want to deal with in our lives we put away in our hips, so it’s important to stretch them out, as well as move prana (life force/energy) to this area. Our pranayama is our breath work. 

The following is a list of excellent hip opening asanas with links to how to get into the postures. If you are practicing at home, make sure to warm up with a few sun salutations before moving into the asanas.

Anjaneyasana (Low Lunge)

Prasarita Padottanasana (Wide Legged Standing Forward Bend)

Utkatasana Variation (Fierce)

Malasana (Yogic Squat)

Utthan Pristhasana (Lizard)

Eka Pada Rajakapotasana Prep (Pigeon)

Ardha Matsyendrasana (Half Lord of the Fish)

Agnistambhasana (Double Pigeon)

Gomukhasana (Cow Face)

How I remember the villains of Miraculous Ladybug
  • Stormy Weather: LET IT GO, LET IT GO
  • The Bubbler: *baby voice* BUBBLES!
  • Pharaoh: hello naughty children, it's virgin sacrifice time
  • Lady Wifi: GET CONNECTED! FOR FREE! (Her catchphrase is "Stay Connected", and Paris apparently has free Wifi)
  • Time breaker: prepare for trouble, and make it double!
  • Mr Pigeon: bird shitstorm
  • The Evillistrator: hello sinners, I got a little something for you *throws Marichat into the mix*
  • Rogercop: TIME FOR A CITYWIDE MANHUNT FOR TWO TEENAGERS
  • Copycat: nice boyfriend you got there...... It'd be a shame if something happened to him*activates Cataclysm*
  • Dark Cupid: *unintelligible screams* LADYNOIR KISS
  • Horrificator: when will my reflection show who I am inside?
  • Darkblade: hello darkness my old friend
  • The Mime: silent but deadly
  • Kung Food: IM GONNA SWING FROM THE CHANDELIER
  • Gamer: HADOUKEN
  • Animan: literally Frank Zhang. That's all this Villain is. French Frank Zhang.
  • Antibug: Syndrome from the Incredibles. That's literally Antibug's backstory.
  • Vanisher: now you see me now you don't
  • The Puppeteer: *villains kick out the windows* SURPRISE BITCH! BET YOU THOUGHT YOU'D SEEN THE LAST OF ME!
  • Reflekta: it's not a phase mom! Reflekta is who I am
  • Guitar Villain: EVERYBODY DANCE NOW
  • Pixelator: a picture's worth a thousand words
  • Princess Fragrance: *opera singer starts singing* CATACLYSM
  • Simon Says: FLAP FLAP FLUTTER FLUTTER
  • Volpina: WHY THE FUCK YOU LYING
  • Stoneheart: King Kong style climb up the Eiffel Tower.