BODY by Kat Beginners Basic Leg Workout If you are trying to figure out where to start, this is a good leg workout to get you moving.
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5. Standing calf raises - Stand with your feet flat on the floor, hip width apart and toes facing forward. Rise onto the balls of your feet as high as you can. Pause. Lower your heels back down in a slow controlled motion. Repeat with a slow tempo. Sets of 10. In the beginning do 10 reps on each move, 3 times each. When that becomes easy increase to 12 reps on each move.
1. Bodyweight squats - Feet shoulder length apart and flat on the ground. Keep 3. Hip thrusters - Lay your shoulders flat your chest up and bend your knees to on the floor with your feet flat on the lower your body. Do a set of 10. floor in front of you. Lift your hips up and squeeze your glutes at the top of the move. Lower bottom back to the floor. Do 10 of these.
December Recipe Salsa Chicken • 3 large chicken breasts • 1 jar of organic salsa
2. Single leg deadlift - Begin standing with your feet hip-width apart with a weight or kettlebell in one hand. Lean forward putting your weight on one leg while the 4. Walking lunge - Step forward with your other leg extends behind you. Stretch right leg, putting the weight on your your weighted arm toward the foot on heel. Bend the right knee, lowering it the ground until your body forms a T. down so that it’s parallel to the floor in Bring your extended leg back to the bea lunge position. Pause. Move your left ginning stance. Do 10 on each leg. foot forward repeating the same movement on your left leg. Do 10 on each leg.
Put chicken in a slow cooker and pour the salsa on top. Cook on low for 6 hours. Shred the chicken with a fork and mix salsa and shredded chicken. Serve.
ENID MONTHLY | DECEMBER 2021 | 25
