#tributesintraining

Tributes First HIIT

Congratulations Tributes! You have completed the October Challenge!  We will be checking the TiT tag to determine our October Challenge Victor and winner of the Mockingjay Light Bulb this weekend.  November is all about maintenance. Please take notice of our modified schedule, to accommodate the most common travel dates and major holidays (we both live in the States). We hope you'll stick with us through the holiday season!

This month's exercises are:

Kegels aka "Peeta, please..."

Finding the right muscles: The biggest challenge here is locating the correct muscles to exercise. We suggest taking this exercise to the bathroom for the first few days. The muscles you want to engage are the ones that you'd use to stop urination mid-stream.

Why we chose it:  Let's be honest...if you read everlark fanfiction (especially smutty everlark fanfiction like this), you're doing these anyway. In addition to being requested by our tribute, clandestineclementine, we hope to prepare you for the long winter months ahead and all the special indoor activities that come along with them.

Oh, and we've added extra kegels for the weekend that Mockingjay comes out ;)

Heel Raises aka "How long is this line?"

How to do it: Begin in mountain pose, standing with your back straight, shoulders relaxed, abs engaged, and feet hip-width apart. Keep your hands on your hips or use a wall or sturdy stationary object to help you balance. Lift your heels off the floor, engaging the muscles from the feet all the way to the buttocks. Hold for a second, then return to your starting position.

Why we chose it:  Whether you're waiting for the Mockingjay premiere or checking in at the airport, you can work on your calves! This is an easy, low-impact way to keep your lower body tight. You can even do these while eating a slice of pumpkin pie!

  Standing Russian Twists aka "Pass the Plate"

How to do it: Begin in mountain pose, standing with your back straight, shoulders relaxed, abs engaged, and feet hip-width part. If you choose to use weights or a medicine ball, hold the item out in front of you at chest level. If your arms are free, you may either place them on your hips or press them together in front of your chest. Pivot on your left foot and turn your torso as far as you comfortably can to the right. Return to your starting position. Pivot on your right foot and rotate your torso as far as you comfortably can to the left. Return to your starting position to complete one rep.

Why we chose it:  We figured the twisting motion would be the most natural exercise to do on turkey day. Pass the potatoes, please! 

Shoulder Press aka "I'm still working out. See?"

How to do it: Begin in mountain pose, standing with your back straight, shoulders relaxed, abs engaged, and feet hip-width apart. If you are using dumbbells, grasp them tightly in your hands. Alternatively, you may simply ball your hands into fists. Bend your elbows and raise your upper arms to shoulder height, bringing your fists to ear-level. Push up, lifting your fists above your head, and allow your thumbs to touch slightly. Return to your starting position.

Why we chose it:  No way are we letting those holiday treats stop you from wearing your favorite shirts next spring! 

Don't forget to stretch!

I was tagged by sparklydandelion nd shinywriterboy. SWB actually had some awesome songs by artists I already listen to, so I'm going to add those as well. 

This is from my generic work playlist...it's what I use for writing everything but GNO and for beta work.

1. Whatta Man -- Salt-N-Pepa

2. Reversal of a Dog -- The LaFace Cartel (Boomerang Soundtrack)

3. Philadelphia Freedom -- Elton John

4. Not a Bad Thing -- Justin Timberlake

5. Two World Reprise -- Phil Collins (Tarzan Motion Picture Soundtrack)

6. These are The Days -- Jamie Cullum

7. Biggest Part of Me -- Ambrosia

8. Double Vision -- 3OH!3

9. Hot Lunch Jam -- The London Theatre Orchestra (Fame, the Musical)

10. It's in the Way That You Use It -- Eric Clapton

11. Little Bird, Annies Acapella -- Annie Lennox

12. Something for th DJs -- Pitbull

13. Ain't 2 Proud 2 Beg -- TLV

14. Barely Breathing -- Duncan Sheik

15. Hangin' Tough -- NKOTB

16. When Will I Be Loved -- Linda Ronstadt

17. Good Vibrations -- Marky Mark and the Funky Bunch

18. Crazy, Acoustic -- Seal

19. Chain of Fools -- Aretha Franklin

20. Down on Love -- Foreigner