Your fitology

When to do it: • After running, jumping, squatting, and other leg exercises How to do it: • Hold the stretch for 30 seconds (each leg) • Hold your leg at the ankle and lift your foot trying to tough your butt with the heel of the foot • If you find it hard to do it on one leg without any support, then try holding on to a tree, post or something similar Things to pay attention to: • Keep your back straight • Try to watch your balance • You shouldn’t feel any pain, just feel some tension (it may be unpleasant, but shouldn’t be painful) You can visit and subscribe to my YouTube channel for more videos.

When to do it: • After running, jumping, squatting, pull-ups and other activities involving pulling, back and leg exercises How to do it: • First do a forward lunge (try to take as large step forward as possible) and go as low as you possibly can to feel a stretch in your upper thigh • Then lift your arms, press your palms over your head and try to move them backwards as far as you can Things to pay attention to: • Hold the stretch for 30 seconds (each leg) • Try to watch your balance • You shouldn’t feel any pain, just feel some tension (it may be unpleasant, but shouldn’t be painful) You can visit and subscribe to my YouTube channel for more videos.

When to do it:   • Do it after a workout as a cool down activity • Do it after biking, running, jumping, calf raises and other exercises which work out your gastrocnemius How to do it: • Hold the stretch for 30 seconds (each leg) • Lean your foot on a wall, tree or any other vertical surface to create an angle between your foot and your lower leg   Things to pay attention to:   • Try to lean forward with your torso (your back should be straight) to increase the stretch • You shouldn’t feel any pain, just feel some tension (it may be unpleasant, but shouldn’t be painful)   You can visit and subscribe to my YouTube channel for more videos.

When to do it: • Do it after a workout as a cool down activity • You need to stretch your chest after doing chest press, playing any racquet sports, basketball or any pushing activity How to do it: • Hold the stretch for 30 seconds • Extend your arm, hold on to a tree, a post or something similar with your hand to stabilize your arm. Turn your torso in the opposite direction from the extended arm. You should feel a stretch in your chest zone Things to pay attention to: • If your arm is at about 45 degrees to your body you will be stretching the upper part of your pecs, if it is perpendicular to your body, you will be stretching its medium part and if it is at about 120 degrees to your body, you’ll be stretching the lower part of your pecs • You shouldn’t feel any pain, just feel some tension (it may be unpleasant, but shouldn’t be painful) You can visit and subscribe to my YouTube channel for more videos.

When to do it: • Do it after a workout as a cool down activity • You need to stretch your chest after doing chest press, playing any racquet sports, basketball or any pushing activity How to do it: • Hold the stretch for 30 seconds • Extend your arms behind your back and lock your hands. Lift your arms (with locked hands) as high as you can Things to pay attention to: • Your body will tend to lean forward – resist it • You shouldn’t feel any pain, just feel some tension (it may be unpleasant, but shouldn’t be painful) You can visit and subscribe to my YouTube channel for more videos.

When to do it:   • Do it after a workout as a cool down activity • You need to stretch your shoulders after shoulder and upper body exercises How to do it:   • Hold the stretch for 30 seconds for each arm • Holding one arm parallel to the ground move it towards the opposite shoulder until you stretch it completely • To help you hold the arm stable, use the arm which isn’t being stretched   Things to pay attention to:   • Keep your back straight • You shouldn’t feel any pain, just feel some tension (it may be unpleasant, but shouldn’t be painful) You can visit and subscribe to my YouTube channel for more videos.

How to do it:   • Do it for 30 seconds per set as intensively as you can (up to one minute) • You’ll work out your whole body with the accent on legs and obliques • Stabilize yourself as for a plank position, move your knees towards the opposite elbow without moving your whole body at the same time (you should stay as stable in your shoulder area as possible) • You will need a bench or something similar • It may be a part of your HIIT or warm-up routine Things to pay attention to:   • Your back should be straight and your shoulder area should be as stable as possible • Only your legs should be moving • You don’t have to touch the opposite elbow, but it should be your goal to do it eventually • To stay as stable as possible, remember to lock your shoulders, contract your abs and glutes as you do it • It is a light version of mountain climbers. In fact, the more horizontal you are, the more difficult it is • To work on your abs more, do it slowly • It can be a very challe...

How to do it: • Do it for 30 seconds per set as intensively as you can (up to one minute) • You’ll work out your whole body with the accent on legs, abs and glutes • Do reverse (backward) cross lunges with a torso leaned forward • It may be a part of your HIIT or warm-up routine Things to pay attention to: • Your back should be straight • It is challenging for your balance so you have to contract your abs and glutes as you do it • The more leaned forward you are, the more your abs work out • Do reverse cross lunges and move your arms as if you are “skating” • To work on your abs more, do it slowly • It can be a very challenging activity; so it’s ok if you start with 10 seconds only and then gradually build up to 30-60 seconds per set. Do it at your maximum speed if you want to use it as a warm-up or HIIT exercise • Remember to breathe! It’s very easy to forget about it! 😊 You can visit and subscribe to my YouTube channel for more videos.

How to do it:   • Do it on your toes for 30 seconds per set as intensively as you can (up to one minute) • You’ll work out your lower legs mostly, as well as upper legs, glutes, and abs • Alternate your feet moving them forward and backward • It may be a part of your HIIT or warm-up routine Things to pay attention to: • Your back should be straight • Alternate your feet in the air by moving them forward and backward • It is a very fast and exhausting exercise so it’s ok if you start with 10 seconds only and then gradually build up to 30-60 seconds per set. Do it at your maximum speed • Do it on your toes and land on the front part of your foot (the pads behind your toes) • Remember to breathe! It’s very easy to forget about it! 😊 You can visit and subscribe to my YouTube channel for more videos.

How to do it:   • Do it on your toes for 30 seconds per set as intensively as you can (up to one minute) • You’ll work out your lower legs mostly, as well as upper legs, glutes, and abs • You have to do a double skip on each foot (not single skip) • It may be a part of your HIIT or warm-up routine Things to pay attention to: • Your back should be straight • Do a double skip on each foot before you change it (I tried to show it in the video as much as I could) • It is a very fast and exhausting exercise so it’s ok if you start with 10 seconds only and then gradually build up to 30-60 seconds per set. Do it at your maximum speed • Do it on your toes and land on the front part of your foot (the pads behind your toes) • Remember to breathe! It’s very easy to forget about it! 😊 You can visit and subscribe to my YouTube channel for more videos.

How to do it: • Do it for 30 seconds per set as intensively as you can (up to one minute) • You’ll work out your upper legs (quads mostly), glutes, abs and gastrocnemius, soleus as well • You can put a stick, a belt, a skipping rope on the ground to jump over • It can be a part of your HIIT or warm-up routine Things to pay attention to: • Your back should be straight • Try to jump over the line as fast as you can. It’s ok if you step on the line sometimes. If it happens, just go on and keep jumping • It is a very fast and exhausting exercise so it’s ok if you start with 10 seconds only and then gradually build up to 30-60 seconds per set. Do it at your maximum speed • Land on the front part of your foot (the pads behind your toes) • Remember to breathe! It’s very easy to forget about it! 😊 You can visit and subscribe to my YouTube channel for more videos.

How to do it: • Do it for 30 seconds per set as intensively as you can (up to one minute) • You’ll work out your upper legs (quads mostly), glutes, abs and gastrocnemius, soleus as well • It can be a part of your HIIT or warm-up routine Things to pay attention to: • Your back should be straight • Try to raise your knees as high as you can • Do it at your maximum speed (as long as you don’t compromise your back – it should stay straight all the time) • It is a very fast and exhausting exercise so it’s ok if you start with 10 seconds only and then gradually build up to 30-60 seconds per set • Land on the front part of your foot (the pads behind your toes) • Remember to breathe! It’s very easy to forget about it! 😊 You can visit and subscribe to my YouTube channel for more videos.

How to do it: • Do it for 30 seconds per set as intensively as you can (up to one minute) • You’ll work out your upper legs (quads mostly), glutes, abs and gastrocnemius, soleus as well • You’ll need a bench or something like that to do it • It can be a part of your HIIT or warm-up routine Things to pay attention to: • Your back should be straight • It is a very fast and exhausting exercise so it’s ok if you start with 10 seconds only – your legs will be burning if you are new to exercise • If a bench is too high for you, then use something lower (like a curb, for instance). In fact, the higher you have to lift your feet, the more challenging it gets • Land on the front part of your foot (the pads behind your toes) • Remember to breathe! It’s very easy to forget about it! 😊 You can visit and subscribe to my YouTube channel for more videos.

How to do it: • Do 10 lunges for each leg (20 lunges in total) • You’ll work out your upper legs (quads mostly), glutes and abs as well; in addition, you’ll be stretching your quads as you go down Things to pay attention to: • Your back should be straight • Watch your stability, it’s a very challenging exercise. To stay as stable as possible, contract your abs and glutes and don’t make large steps • After you have placed your foot on the ground, push it off your heel to bring it back to your initial position (try not push off your toes of the rear foot) You can visit and subscribe to my YouTube channel for more videos.

How to do it: • Do 10 squats for each leg (20 squats in total) • It is an amazing one-legged exercise. It mostly works your quads and glutes and improves your balance as well. • You’ll work out your upper legs and abs as well • You’ll need a bench or some similar support to do this exercise   Things to pay attention to: • To start the exercise, take a step away from the bench with one foot and the other one put your other foot on the bench • Watch your knee – it shouldn’t shoot over your toes as you go down (go as low as you possibly can). If it happens, then, perhaps, you are not far enough from the bench - take a larger step • As you go up, push off the heel of the foot on the ground as you are straightening your leg • Your back should be straight • Watch your stability, it’s a very challenging exercise!!! To stay as stable as possible, contract your abs and glutes • Count to one as you go down (but do it controllably) and to two as you go up You can visit and subscribe ...

Hi there, My name's Dariia and I'm a certified personal trainer. I'll be happy to help you in your fitness journey. On this blog and my YouTube channel you will find a lot of exercises and workout programs that you can follow in order to reach your fitness goals. In case you would like to exercise with me, I will be more than happy to make a program for you and help you reach your goals. I reside in Montreal, in Cote-des-Neiges. We can workout in a park, in a gym or at your place (be it your office or home) My certificate: You can contact me at: 438-936-4667 or m_darina2002@yahoo.com

How to do it: • Do it for 20-30 seconds (if it’s too hard for you, then do it for just 10 seconds for starters and build up to 30 seconds at a time) • You'll need a bench or something like that for support • You’ll work your whole body

How to do it: • Do 10 lunges for each leg (20 lunges in total) • You’ll work out your upper legs and abs as well; in addition, you’ll be stretching your quads Things to pay attention to: • Your back should be straight • Watch your stability, it’s a very challenging exercise. To stay as stable as possible, contract your abs and glutes and don’t make large steps • After you have placed your foot on the ground, push it off your heel to bring it back to your initial position (only one leg should be working) • When you raise the leg, make sure that you are returning it to the initial position slowly and controllably You can visit and subscribe to my YouTube channel for more videos.

How to do it:   • Do 10 step ups for each leg (20 step ups in total) • You'll need a bench or something similar for this exercise • You’ll work out your upper legs and abs as well  

How to do it: • Do 15 sit-ups per set • Just your frontal abs should be working • You'll need a bench or something similar for this exercise  

How to do it: • Do 20 turns in total (10 each side) • Just your oblique muscles should be working (the sides of your stomach)  

How to do it: • Do 10-15 push ups • You’ll be working out your triceps and chest mostly • You'll need a bench or something similar for this exercise  

How to do it: • Do 12-15 dips (don’t do them very fast because you won’t gain great results) • Use a bench in a park or something like that • You’ll be working out your triceps (the back part of your upper arm)

How to do it: • Do Jumping Jacks for 30 seconds as fast as possible (they’re easy to do, but they should be as intense as possible)

How to do it: • Do arm circles at first forward for 30 seconds and then backwards for 30 seconds as well

How to do it: • Do leg swings for 30 seconds for each leg (30 seconds for 1 and 30 seconds for the other one) • You may need a tree or a post for this exercise Things to pay attention to: • Your back should be straight • Hold on to a post or something similar to help you stabilize yourself • Try to do the exercise as fast as you can (as long as you are doing it right) – you should start feeling warmed up a bit after you have done it • If you are new to exercise, then start doing this exercise holding on to a post or a tree. Then you can do it without any support • Important! your lower back shouldn’t be working at the time • Your torso and other parts of your body shouldn’t move; just your leg should be moving! You can visit and subscribe to my YouTube channel for more videos.

How to do it: • Do leg swings for 30 seconds for each leg (30 seconds for 1 and 30 seconds for the other one) • You may need a tree or a post to hold on to