Welcome to The Ultimate Wellness Circle April!
This month’s health and fitness topics include:
“10 Exercises To Tone Every Inch Of Your Body” with video instruction from me!
My nutritional guide to the spring foods that are fresh and in-season.
10 Springtime Recipes
Stretch Program 1: Hip Openers
Stretch Program 2: How To Loosen Tight Hamstrings
Scroll down to see all of your content for April!
Love,
Lisa
Hi everyone! I’m very excited about this month’s because it’s all about helping you get in the best shape for Spring!
Simply scroll down this page to access all of your recipes, stretches and your bonus content - Instructional workout videos from me!
April Recipes
In the grocery store and farmers’ markets around the country, signs of spring are all around. Make good use of the fresh, vibrant new vegetables and fruits with these 10 spring recipes.
Download The Recipes
Here’s what’s fresh and in-season right now: Arugula, Artichokes, Asparagus, Beets, Mint, Peas, Strawberries and Radishes.
Click to Read More
April Stretches
Loosen tight hips and hamstrings, improve your range of motion and circulation, alleviate back pain + more with these yoga poses and stretches:
Stretch Program 1: Hip Openers
Stretch Program 2: Loosen Tight Hamstrings
April Bonus Content
Getting in shape for Spring with my “10 Exercise To Tone Every Inch Of Your Body!”
1. Plie
Plie or Squats will increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.
Notes on this exercise:
Start by standing straight, with your feet slightly wider than shoulder-width apart, and toes turned out (like a ballerina)
Brace your core and, keeping your chest and chin up, drop your hips straight down as you are bending your knees.
Ensuring your knees stay aligned over your toes, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for one second, then extend your legs and return to the starting position.
Complete 1-3 sets of 20 reps.
NOTE: 1 set for beginners, 3 sets for advanced exercisers
2. Push Ups
Drop and give me 20! Pushups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.
Notes on this exercise
Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral. Modify by dropping knees to the floor.
Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.
Complete 1-3 sets of as many reps as possible.
3. Lunge
Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement, while also increasing strength in your legs and glutes.
Notes on this exercise:
Start by standing with your feet shoulder-width apart and arms down at your sides.
Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right foot.
Push up off your right foot and return to the starting position. Repeat 10 times on the right, and 10 times on the left.
Complete 10 reps for 1-3 sets.
4. Side Plank
A healthy body requires a strong core at its foundation, so don’t neglect core-specific moves like the side plank. Focus on the mind-muscle connection and controlled movements to ensure you’re completing this move effectively.
Equipment: 5-10lb dumbbells
Lie on your right side with your left leg and foot stacked on top of your right leg and foot. Prop your upper body up by placing your right forearm on the ground, elbow directly under your shoulder.
Contract your core to stiffen your spine and lift your hips and knees off the ground, forming a straight line with your body.
Return to start by dipping your hip down in a controlled manner. Repeat 1-3 sets of 10-15 reps on one side, then switch.
5. Renegade Row
Not only will these make your back look killer in that dress, renegade rows are another compound exercise that strengthens multiple muscles in your upper body. Choose a moderate-weight dumbbell and ensure that you’re squeezing at the top of the movement.
Equipment: 8-10lb dumbbell
Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.
Place a dumbbell, between your hands, under your chin or nose. I recommend no more than 10 pounds for beginners.
Starting with your right arm, bend your elbow and pull the weight straight up toward your chest, making sure to engage your lat, and stopping just below your armpit.
Return to the starting position and repeat with the left arm. This is one rep. Repeat 10 times for 1-3 sets
6. Overhead Press
This is a compound exercises, which utilize multiple joints and muscles, are very effective as they work several parts of your body at once. A standing overhead press isn’t only one of the best exercises you can do for your shoulders, it also engages your upper back and core.
Equipment: 5-10lb dumbbells
Pick a light set of dumbbells — I recommend 5pounds to start — and start by standing, either with your feet shoulder-width apart or staggered. Move the weights overhead so your upper arms are parallel to the floor.
Bracing your core, begin to push one arm up at a time until your arm is fully extended, alternating up and down. Keep your head and neck stationary. This is one rep.
Complete 1-3 sets of 12 reps.
7. Glute Bridge
The glute bridge effectively works your entire posterior chain, which is not only good for your core, but will make your booty look rounder as well.
Notes on this exercise:
Start by lying on the floor with your knees bent, feet flat on the ground, and arms straight at your sides with your palms facing down.
Pushing through your heels, raise your hips off the ground by squeezing your core, glutes, and hamstrings. Your upper back and shoulders should still be in contact with the ground, and your core down to your knees should form a straight line.
Pause 1-2 seconds at the top and return to the starting position.
Complete 20 reps for 1- 3 sets.
8. Single-Leg Deadlift
This is another exercise that challenges your balance. Single-leg deadlifts require stability and leg strength. Grab a light to moderate dumbbells to complete this move. Beginners this exercise is advanced, so start slowly and work your way up as your strength and balance improves.
Equipment: 8-10lb dumbbells
Begin standing with a dumbbell in each hand and your knees slightly bent.
Hinging at the hips, begin to lift your left leg straight back behind you, lowering the dumbbells down toward the ground.
When you reach a comfortable height with your left leg, slowly return to the starting position in a controlled motion, squeezing your right glute. Ensure that your pelvis stays square to the ground during the movement.
Repeat 10 to 12 reps on each side, 1-3 sets
9. Burpee (Modified version)
An exercise we love to hate, burpees are a super effective whole-body move that provides great bang for your buck for cardiovascular endurance and muscle strength.
Start by standing upright with your feet shoulder-width apart and your arms down at your sides.
With your hands out in front of you, start to squat down. When your hands reach the ground, pop your legs straight back into a pushup position.
Now, jump your feet up to your palms by hinging at the waist. Get your feet as close to your hands as you can get, landing them outside your hands if necessary.
Stand up straight, bringing your arms above your head.
This is one rep. Complete 1-3 sets of 10 reps.
10. Abdominal Crunch
Although they get a bad rap as being too basic, crunches are a very effective way to target your abdominal muscles. If you have lower back or neck problems, stick with a very slight but controlled movement.
Start by lying on the ground on your back with your knees bent, feet flat, and your hands behind your head.
Keeping your feet glued to the ground, begin to roll up from your head, engaging your core throughout. Don’t strain your neck during the upward motion.
When your chest reaches the top of the movement, begin the controlled phase back down to the starting position.
Complete 3 sets of 20 reps
