If you've been doing your Quick Workouts Of the Day religiously, you're probably pretty tired by now. Your reward is a slow and toned down balance day. But don't get too comfortable. Balance exercises are like gold: it looks easy, but it's extremely tough to do.
QWOD for Monday - Do These Barefoot
QWOD for Monday - Do These Barefoot
- Single leg squats - 10 per leg
- Single leg squats with eyes closed - 10 per leg
- Single leg hip rotation - 15 per leg (bend knee of raised leg, and rotate hip out and open slowly) Put a hand towel under your foot to create an unstable surface
- Single leg jump rope hops (thanks Beth!) - 10 seconds clockwise, then 10 seconds counterclockwise, then switch feet and do the same
- Single leg bent over back flys - 20 seconds per foot (bend over with a flat back, and squeeze your shoulder blades together - we did this on Wednesday)
- Single leg biceps curls (with towel under foot) holding 5-10 lbs dumbells/milk cartons, etc. - 30 total, 15 per leg - GO SLOW!
- Side planks with 10 reach unders
- Stand on one foot and hold a 5-10 lb. weight in each outstretched arm (or a soup can, etc.) and twist your torso back and forth, keeping your abs and glutes squeezed. Switch feet after 30 seconds and repeat.
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