How to strengthen your knee

After being active for pretty much this year of my life & they are telling me my knee isn't strong and no flexibility. I looked at them and said, "how is that even possible" I had no idea why it was the way it was, only thing I could do is push myself at physical therapy & do my exercises at home. 

But I feel as though there a lee a ton of active  people out there running, going to the gym, or doing at home workouts and even though you are stretching are you doing the right ones to prevent injury. 

This blog I'm going to be specific and talk about the exercise I have been doing to work on my IT band, but a lot of these exercises target your hips, butt, calf, and hamstrings. 

**first you always want to make sure you warm up** at PT I start with ten minutes on the bike. Try going for a short walk, just to get the muscles moving. 

1. Planks- who would have ever thought I'd be doing these at therapy. When your favorite trainer (Chalene, Tony)  says the core is a major part in everything...they ain't lying. If you aren't stable in your core everything is out of whack. Start on your knees and do 2 set of 10- hold for 5 seconds each. You want to make sure everything is in a straight line. 

2. Clam shells- stack your knees on top of each other. Then move them in front of you at a 45 degree angle. Whatever leg is on top lift til you can't anymore (without moving your body) come back down. Start with a set of ten and measure your progress from there. I am now on 3 sets of 12. 

3. Lunges- I'm sure you know how to do lunges, but make sure your knee doesn't go over your foot. You want to make sure you are straight when you go down and your hips do try to go out on the side. Don't take big strides, just a step & the back knee does not have to touch the ground.  I usually do down an aisle and back twice.

4. Hip Abductors- lie down with your legs stacked. The leg on the bottom bend for support. Raise the top leg at 45 degrees and hold up for 5 seconds, ten times each.

5. Side Planks- the planks turned to the side. But I have been doing these all wrong. Make sure your hips are stacked straight and your shoulder is in align with the rest of your body not hunched over .

PIYO Exclusive Test Group...Get Results

Beachbody is at it again, bringing you only the hottest new programs, which is set to launch at Summit in three days.  Have you ever heard of the creator, Chalene Johnson. She is also known for Turofire, CLX, Turbojam, and much more. Two weeks until this program is released & I think it is something I am just going to need with my recent knee injury. I am inviting YOU to join in on the fun & join the exclusive test group. I will be following the program for the first time, right along side of you. We are in the together!

I love working up a sweat and pushing myself to the limits, but sometimes we just don't take care of our body they way we are supposed to. This program is going to help you improve your range of motion, to step up your future game. Strength & flexibility is something I have always struggled with no matter how hard I try, this is exactly that.

I'm so excited for a program like this!!!

So Who Is Piyo For? EVERYONE!  It is a high intensity low impact workout that can be modified to meet everyone's needs.  It is meant to improve flexibility, burn calories and get you in the best shape of your life!

There is no jumping in this workout so it is great for someone who needs a low impact option.  It will overall give you a toned, sleek, and complete body transformation.  Piyo is inspired by Pilates and Yoga and there are no weights required for this workout.

 

 

 

And the deets are? The workouts are anywhere from 25-45 minutes long.

You can receive your copy of Piyo 2 weeks prior to the launch of the program on Beachbody so make sure that I am your assigned coach and you have contacted me to reserve your copy of the workouts. CLICK HERE TO MAKE ME YOUR FREE COACH!

 

 

**ask me how you can receive 25% off as a preferred customer**

 

What is included?

 

-Align (46 mins): The Fundamentals (46 mins)

-Upper Body (35 mins): this focused workout will strengthen and stretch your entire body, while building on the movement patterns you have learned in Align.

-Define: Lower Body (25 mins) will shape and tone everything from your glutes, hamstrings, quads and calves gently, yet effectively to help you get sleek and lean legs.

-Sweat (35 mins) is a traditional PiYo Workout that is fast paced with body weight strength training and ab work!

-Core (30 mins) an ab-centric workout that targets every angle of the abdominals and back. I’ve read this will be a calorie-torcher too!

-Drench (45 mins) is a total body workout to get you sweaty, burning calories, and going to have your metabolism on fire!

-Strength Intervals (25 mins) designed to tone the whole body and burn tons of calories with no weights required!

-Sculpt (30 mins) no weights are required for this intense, full-body workout either!

--Get the full set when they go on sale by signing up for an email reminder.

You’ll receive 9 workouts total plus get them 2 weeks earlier through a coach – if you want to be on the list send me a message

 

Piyo will be released on June 23rd to Team Beachbody customers.  You can be the first to score your copy of the Piyo Challenge Pack and land yourself a spot in an exclusive Piyo Test Group.  This is a select group of individuals who are committed to starting and finishing the program and getting the best results possible. In order to secure a spot you have to be willing to give it 100% commitment over the course of the program! You must be willing to invest in the fitness, the nutrition and the support.  If you put the work in, I will help & support you ever step of the way, and you will succeed. BUT you have to do the work, I can't do it for you.

How do I join this exclusive test group?
 A Piyo Test Group is a group that is exclusively JUST for PIYO.  It is a closed online accountability group in which everyone can submit their results to Team Beachbody for a chance to win the monthly and quarterly prizes & you will get a free tshirt just for completing the program. Plus you will have the opportunity to be one of the first people to say that this program actually does work, by YOUR RESULTS!!!!

 

 

 

 

 

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