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Katja Zavrsnik Host Uploaded an episode to

Instructional Dance Videos: LITTLE GIRL BLUES (by Naomi & Her Handsome Devils)

03 Little Girl Blues Part 1 with Music

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Katja Zavrsnik Host Uploaded an episode to

Instructional Dance Videos: LITTLE GIRL BLUES (by Naomi & Her Handsome Devils)

01 Little Girl Blues Breakdown Part 1

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Katja Zavrsnik Host Uploaded an episode to

Pregnancy Workout - Second Trimester

2nd Trimester Workout 04

Welcome to the fourth episode of your second trimester workout!


All the exercises are safe to perform during the pregnancy, but make sure you consult with your doctor before starting any kind of physical activity. This program is only suitable for normal pregnancies without any complications. It is also very beneficial for all the non-pregnant women, of course :) 


It's important to be aware of your posture throughout the whole workout, including the warm up and cool down. Whenever you are performing squats or lunges, always go back with your bottom and try to prevent going over your toes with your knees. If that happens, you know your movement is not being done correctly. Stay focused on your breathing, use abdominal breathing technic when you can and keep your transverse abdominal muscle active (specially on the effort while breathing out). That's by pulling the belly towards your spine without pulling the whole stomach in - avoid that by all means. The best advice I got is to breath out as you would try to blow up the balloon. I will talk more about that technic in upcoming videos but if you need an assistance, please contact me for further information.


Make sure you stay hydrated and adjust the speed of exercising to your ability. If at any point during the workout you feel dizzy or have physical discomfort, you should stop immediately.


I hope you will enjoy it! Let's get moving!


Equipment needed:

  • yoga mat
  • light weights (dumbbells or two water bottles)
  • exercise ball


The structure of the workout:


WARM UP


WORKOUT:

  • Bicep Curls, alternating (on the exercise ball)
  • Wall Diamond Push Ups
  • Wall Sits with an Exercise Ball
  • Side Step Squats
  • Side Lying Outer Thigh Lift, LEFT
  • Side Lying Outer Thigh Lift, RIGHT
  • Glute Bridges with Back Support


1 MINUTE BREAK


WORKOUT repeat:

  • Bicep Curls, alternating (on the exercise ball)
  • Wall Diamond Push Ups
  • Wall Sits with an Exercise Ball
  • Side Step Squats
  • Side Lying Outer Thigh Lift, LEFT
  • Side Lying Outer Thigh Lift, RIGHT
  • Glute Bridges with Back Support


COOL DOWN

Read more

<p>Welcome to the fourth episode of your second trimester workout!</p> <p><br></p> <p>All the exercises are safe to perform during the pregnancy, but make sure you consult with your doctor before starting any kind of physical activity. This program is only suitable for normal pregnancies without any complications. It is also very beneficial for all the non-pregnant women, of course :) </p> <p><br></p> <p>It's important to be aware of your posture throughout the whole workout, including the warm up and cool down. Whenever you are performing squats or lunges, always go back with your bottom and try to prevent going over your toes with your knees. If that happens, you know your movement is not being done correctly. Stay focused on your breathing, use abdominal breathing technic when you can and keep your transverse abdominal muscle active (specially on the effort while breathing out). That's by pulling the belly towards your spine without pulling the whole stomach in - avoid that by all means. The best advice I got is to breath out as you would try to blow up the balloon. I will talk more about that technic in upcoming videos but if you need an assistance, please contact me for further information.</p> <p><br></p> <p>Make sure you stay hydrated and adjust the speed of exercising to your ability. If at any point during the workout you feel dizzy or have physical discomfort, you should stop immediately.</p> <p><br></p> <p>I hope you will enjoy it! Let's get moving!</p> <p><br></p> <p><b>Equipment needed:</b></p> <ul><li>yoga mat</li><li>light weights (dumbbells or two water bottles)</li><li>exercise ball</li></ul> <p><br></p> <p><b>The structure of the workout:</b></p> <p><b><br></b></p> <p><i>WARM UP</i></p> <p><i><br></i></p> <p><i>WORKOUT:</i></p> <ul><li>Bicep Curls, alternating (on the exercise ball)</li><li>Wall Diamond Push Ups</li><li>Wall Sits with an Exercise Ball</li><li>Side Step Squats</li><li>Side Lying Outer Thigh Lift, LEFT</li><li>Side Lying Outer Thigh Lift, RIGHT</li><li>Glute Bridges with Back Support</li></ul> <p><br></p> <p>1 MINUTE BREAK</p> <p><br></p> <p>WORKOUT repeat:</p> <ul><li>Bicep Curls, alternating (on the exercise ball)</li><li>Wall Diamond Push Ups</li><li>Wall Sits with an Exercise Ball</li><li>Side Step Squats</li><li>Side Lying Outer Thigh Lift, LEFT</li><li>Side Lying Outer Thigh Lift, RIGHT</li><li>Glute Bridges with Back Support</li></ul> <p><br></p> <p>COOL DOWN</p>

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Katja Zavrsnik Host Uploaded an episode to

Instructional Dance Videos: MY COMBO (music: Jive at Five by Reverent Juke)

06 My Combo Part 2 with Music

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