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Week 1 of The Woman's 'Get Lean' Workout

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Week 1 of The Woman's 'Get Lean' Workout
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Locked in a long-term relationship with your belly? Never fear. The key that will free you from that bad romance is here, and it’s simpler than you think. This four-week “Get Lean” plan will torch that extra tummy tissue, all while helping you build strength, increase your flexibility and improve your posture. That’s because the program is based on my Foundation Principals, a program designed to change faulty movement habits that break you down, and replace them with correct patterns that strengthen your muscles and joints. So if you’re ready to say “sayonara” to stomach fat, click the right arrow above to get started.

Week #1
Cate Norian

WEEK #1

Two circuits of four moves, repeated two to three times each.

Circuit #1: 4 moves, 2-3 rounds
Cate Norian

CIRCUIT #1: 4 MOVES, 2-3 ROUNDS

Founder, Lunge Stretch, Woodpecker, Squats

Founder (Part One)
Cate Norian

FOUNDER (PART ONE)

Start with your feet shoulder-width apart. Bend your knees slightly, keeping your weight on your heels. Extend your spine by hinging from your hips. Reach back with your arms, shoulders pulling down toward your butt. Concentrate on pushing the hips back and feeling tension in your lower back as you hold this position for 20 seconds.

Founder (Part Two)
Cate Norian

FOUNDER (PART TWO)

Remaining in that position, lift your arms as high as you can. Keep your weight on your heels and hips pressed back as you hold for 20 seconds. Take a deep breath. As you exhale, fold all the way forward, keeping the back flat. Make sure your knees stay slightly bent and weight remains in the heels.

Founder (Part Three)
Cate Norian

FOUNDER (PART THREE)

Very important: Bend your knees another couple of inches. Press the hands against your shins. Look up. Extend your spine, chest high. Pull your shoulders back and arch the lower back. Hold for 20 seconds. Keeping your back extended, slide your arms up your knees. Push the arms behind you and squeeze your shoulder blades together as you return to the starting position. Keep the spine extended and weight on your heels and hold for 15 seconds. Then lift your arms in front of you, reaching as high as possible hold for 15 seconds.

Lunge Stretch (Part One)
Cate Norian

LUNGE STRETCH (PART ONE)

Get in long lunge with the right leg forward and knee slight bent. Make sure your right knee is positioned behind your ankle, not over your toes. Keep your left foot facing forward and back heel pressing into the ground. Extend your spine from the hips and raise your arms overhead.

Lunge Stretch (Part Two)
Cate Norian

LUNGE STRETCH (PART TWO)

As you extend, you should feel a stretch of the hip flexor of the back leg. Side-bend your upper body to the right. Keep your hips square and hold the stretch for 20 seconds. Then repeat the move on your other side, with the left leg bent and positioned in front and your right leg extended behind you.

Woodpecker (Part One)
Cate Norian

WOODPECKER (PART ONE)

Step forward into a lunge with your front knee slightly bent, hips square and arms placed by your sides. Keeping your back braced and shoulders pulled back, begin to hinge forward at the hips, bringing your chest forward.

Woodpecker (Part Two)
Cate Norian

WOODPECKER (PART TWO)

Pretend a string is attached to your sternum and your upper body is being pulled forward, not down. You will feel stretch in the hamstring and glute of the front leg. Most of your weight will be on the front heel. Once you feel good, slowly lift your arms out in front of you and hold for 20 seconds.

Squats (Part One)
Cate Norian

SQUATS (PART ONE)

Start with your legs shoulder width apart and feet facing slightly outward. Keep weight back in your heels, working on pushing them into the earth as if you were trying to spread the ground apart. Bring the arms out in front of you as you begin pushing your butt behind you. Keep your back straight and extended as you bend your knees deeper into a squat.

Squats (Part Two)
Cate Norian

SQUATS (PART TWO)

Continue to lower yourself until knees are bent about 90 degrees. Your knees should stay in line with or behind your toes, never coming in front of your feet. Press up through your heels and come up to the starting position with your arms by your sides. Repeat in a smooth, flowing motion for 12 to 15 reps.

Circuit #2: 4 Moves, 2-3 rounds
Cate Norian

CIRCUIT #2: 4 MOVES, 2-3 ROUNDS

Teaser Crunch, Front Plank, Back Extension, Negative Push-Ups

Teaser Crunch (Part One)
Cate Norian

TEASER CRUNCH (PART ONE)

Lie on your back with hands by your sides and feet straight out in front of you. Bring the right foot off the ground and bend your knee 90 degrees. Keep your left leg straight with the left foot six inches off the floor.

Teaser Crunch (Part Two)
Cate Norian

TEASER CRUNCH (PART TWO)

Interlocking your hands behind your head, push your lower back into the floor and do 10 slow controlled crunches, trying to keep the entire lower back pressed against floor throughout the movement. Repeat with your opposite leg lifted.

Front Plank (Part One)
Cate Norian

FRONT PLANK (PART ONE)

Get into a front plank position on elbows. Make sure your spine is neutral and shoulder blades are apart.

Front Plank (Part Two)
Cate Norian

FRONT PLANK (PART TWO)

Think of tensing of body from ankle to neck, squeezing your glutes and bracing the core. Hold this tension for 30 to 40 seconds.

Back Extension
Cate Norian

BACK EXTENSION

Part One: Lie flat on your stomach with your arms stretched out in front of you. Look at the floor a few inches ahead of you, but do not extend your neck to do so. Bring your elbows and forearms off the floor and pull your elbows into your ribs cage and mid-back using your shoulder blades. Part Two: You will contract your shoulder blades hard throughout the entire exercise, causing your chest to rise and your neck to lengthen. Lift your upper body off the floor, leading with your chest. Keep your feet flat on the ground to avoid excess spinal compression. Slowly lower your chest while keeping your elbows and hands off the ground. Repeat 15 times.

Push-ups on Knees (Part One)
Cate Norian

PUSH-UPS ON KNEES (PART ONE)

Assume the push-up position with your hands directly underneath your shoulders, chin pressed back, and knees resting on the floor. Keeping tension throughout your whole body, slowly lower yourself to the floor, leading with your chest.

Push-ups on Knees (Part Two)
Cate Norian

PUSH-UPS ON KNEES (PART TWO)

Take 5 seconds to descend to the floor, and then forcefully press yourself back to starting position. Perform 5 reps. Note: if you can’t push yourself back up, just work on the negative (lowering) part of the push-up.

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

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