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Hey Broadway world, it's Harold here from Mark Fisher Fitness, ready to show you a new
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Fit in 15 workout. Here we go. Let's start today's workout with 8-10 breaths in this modified child's
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pose. As always, I love a breathing reset to tune in with our bodies and tune out the distractions
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of the world. We'll warm up our hips with the seated hip switch. Rotating our leg bones inside
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of our pelvis helps prepare our hip joints for the upcoming exercises in today's workout
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If you want you can do it with your hands up in the air. For our shoulders, let's do alternating backwards shoulder circles. We're using the same ball and socket approach
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for our shoulders. You can think of this exercise as the Boca Raton backstroke. Slow and steady
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helps get you the mobility you're looking for. Blue bridge for our butt. Booty, booty, booty
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booty, booty, booty, booty, booty, and a dead bug for our abs. Remember to let out the fullest
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longest exhale possible to help turn those abs on. For today's workout, we're going to focus on how
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well we move our body in the frontal plank, or moving side to side. We'll do an alternating
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lateral lunge, a wide grit row, a side to side push-up, and a side plank. The alternating lateral
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lunge is one of my favorite single leg exercises. You shift your body weight sideways and catch
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yourself with that landing leg. That's the leg that works more, and the leg that stays extended
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is getting a little bit of a stretch on the inner thigh This is a great way to practice shifting into your glutes and hamstrings We often start our row variations with elbows close to our sides and on this one we gonna think elbows far
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away from our sides. Check out the space between my elbows and my rib cage here
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My goal is to keep my arm bones at a 45 to 60 degree angle in relation to my
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ribs. If you're doing a traditional bent-over row instead of doing it like
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this, do it like this. Oh, and if you don't have bands at home, don't worry about it
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You can use a backpack loaded up with heavy objects. The side to side push up is a great
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way to practice getting your hands in a good position for each rep
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I like to imagine that I'm doing a sort of step touch or shuffle where I've got a target
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for my hand to land on every time. While I'm moving, I'm going to try to resist
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rotating and shifting through my shoulders and my hips. That way I can take my plank and keep it as
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steady as possible throughout the entire set of push-ups. That's where the benefits come from
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being as stable as possible. Setting up the side plank is pretty simple. Put your elbow under your
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shoulder and lift your hips. My preference is on the knees like this, but you can also do it on your
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feet. Because the side plank is an isometric exercise, meaning you don't move, you just lift
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your hips once and then hold for five to six exhales. For more health and hotness help
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head to markfisherfitness.com forward slash online. Cheers
