It’s Day 82 of the one exercise a day challenge and we’re dialing back the intensity with today’s move. It’s the: BIRD DOG. If you thought your balance and mobility was on-point, this simple exercise will put you to the test. The bird dog is great for increasing the range of motion in your hips and shoulders, while also stabilizing and strengthening your abs, shoulders, and back. It’s one of my favorite moves to add to a pre-workout core routine. Check it out!
HOW TO COMPLETE THE WORKOUT
Alternate completing 20 repetitions of this move on each side for a total of 2 to 5 rounds. By the end of your workout, you’ll have completed anywhere between 80 and 200 repetitions.
MAKE IT MORE CHALLENGING
If you think you’ve mastered the bird dog, you can dial up the intensity by starting in a bear crawl position, with your knees off the mat. Try to avoid letting your torso swing side to side while you lift your limbs.
HAVE YOU SUBSCRIBED TO MY YOUTUBE CHANNEL?
If you hadn’t heard, the Transform with Nadia YouTube Channel launched on July 1st! If you’re craving longer workouts that can help you get stronger, lose weight, and increase your mobility, easy, fun dance fitness routines that you can follow along with, and nutrition advice to help you create healthy eating habits, subscribe to my channel!
PS – Don’t forget to head over to the Facebook Group when you’re done with your workout and share your experience! I’ll see you over there!
Light,
Nadia