Fitness Friday: Perfect Alignment Workout from Nike Training Club

Happy #FitnessFriday! Today we’ll be focusing on our core, hips, and glutes … those common problem areas. Nike Fitness Club has added some great new workouts! Today, I’m sharing the 15-minute Perfect Alignment Workout from Gabby Douglas. This workout has a total of 5 moves that you will repeat three times.  Are you ready?  Let’s do this!

If you have an iPhone or iPad, you can download the Nike Training Club #NTC app FREE of charge. This is one of the many at-home workouts & stretch routines available to you.

You do not need equipment to do this workout.

The first move in the Perfect Alignment Workout is the Side Plank with Leg Lift.
1)  Start on your side, with your arm directly under your shoulder, hips lifted and bottom leg bent.
2)  Keeping your abs in tight, lift and flex your top leg. Keep your hips lifted off the ground as you return to start position.
3)  Repeat this move for 30 seconds on each side.

Check out this YouTube clip to see this move performed.

The second move in this workout is Side Leg Circles.
1)  Start on your side, with your legs out straight and head resting on your arm.
2)  Lift your top leg, pointing your toes to contract the muscles in your leg.
3)  Keeping your form, make small circles with your leg.
4)  Repeat for thirty seconds, then switch sides and repeat.

Side Leg Circles - Nike Training Club with Gabby Douglas

The third move in this workout is Straight Leg Flutters.
1)  Starting on your back, lift your legs, point your toes, and touch your heels together.
2)  Pressing your abs into the mat, lift your arms and bring your shoulder blades off the floor.
3)  Flutter your hands up and down as fast as you can without losing form for one minute.

Straight Leg Flutters - Nike Training Club with Gabby Douglas

The fourth move is Side Leg Lifts.
1)  Start on your side, with your legs out straight and head resting on your arm.
2)  Lift your top leg, turning your toes in towards the ground.
3)  Flexing your foot, lift your leg up and down until time to switch sides.
4)  Repeat for thirty seconds, then switch sides and repeat.

The fifth move is the Roll Up.
1)  Start on your back, with your hands above your head, legs straight and toes pointed.
2)  Pressing your lower back into the mat, roll from your shoulders into a crunch and reach for your toes. Roll back to start.
3)  Continue for one minute.

Roll Up - Nike Training Club with Gabby Douglas

Repeat each move 2 more times for a total of three sets.

Congrats! You are DONE!

If you did this workout, come back tomorrow and let me know how you feel. Do you feel it more in your abs or legs?  Let me know!

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