https://www.guideddiscoverymt.com/blog daily 0.75 2020-03-24 https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1492623005325-0NOJ8E22VMC9K65WUXJW/IMG_1129.JPG Blog https://www.guideddiscoverymt.com/blog/2020/3/24/camp-kristy-gifs monthly 0.5 2020-03-27 https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585080048451-1CU96LQGXQ4TPH0WCABP/IMG_9119.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 10x Lie flat, extend arms and legs long; pull on the wrist of the opposite hand to increase stretch. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585080047438-X8H4QRN6DDVY9BWTT1V7/IMG_9120.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 10x arms out at right angles (like a goalpost), raise forearms above head, lower back down. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585080067511-53OP7D6BCV0HS9LAA0ZI/IMG_9121.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - curl up... 16 count total 1: raise right knee, 2: raise left knee, 3: pull right knee to chest, 4: pull left knee to chest, 5-12: squeeze quads to chest https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585080067449-97X90LKME17SVKJWPKG6/IMG_9122.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - ...curl down 10x after squeezing knees to chest, reverse the count. 13: lower right foot to floor, 14: lower left foot to floor, 15: lower right leg to floor, 16: lower left leg to floor. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585257195495-RZPCU7GDR2XK2WBSNQEU/IMG_9167.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - stretch calf 10 counts Raise leg, sole of foot to ceiling, grasp behind the knee to hold and stretch hamstring for count of 10. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585257182466-RA8N2L3YT8R74E3W3071/IMG_9165.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 10x While stretching hamstring, point and flex foot 10 times. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585257182853-1HZVC2DCAIL77AYVBSWP/IMG_9166.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 5x each direction Still while stretching hamstring, roll the ankle in circles. Repeat whole hamstring stretch sequence on other leg! https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585080077892-MQ79K7SB0WIUDBCK9075/IMG_9123.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 100x Feet on floor, heels close to your butt, reach toward each ankle with fingertips. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585080087985-314L5MIMYWI2L7YWBSM3/IMG_9124.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 50x Hands behind head, right ankle on left knee, pulse left elbow toward right knee. Repeat (50x) on other side. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585080210912-91S7Y3MIZQG603HY5TXX/IMG_9137.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 50x Legs extend towards ceiling and crossed, reach fingertips to toes and pulse. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585257113176-A6QMOACIAJDU9AEP4ZFC/IMG_9159.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 50x Hips turned to one side, hand behind head, pulse upward working obliques. Lift both feet off floor for more challenge. Repeat (50x) on other side. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585257205157-FMX9JSJX39JDK0YOENRF/IMG_9168.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 50x Feet on ground, knees bent, head and shoulders off ground. Reach towards one ankle, pulse. Repeat (50x) on other side. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585257113727-YPZKQTXKLYUKM3MO3LTL/IMG_9158.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 50x Pedal feet, crossing left elbow to right knee then right elbow to left knee. 50x each side. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585080212143-I640644359YXSIYN5VLR/IMG_9138.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 8 count hold 10x Roll onto upper back, squeezing glutes to make a bridge, hold up for 8 counts. Extend one leg to increase challenge. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585257309489-6CPM9PHRX700OX0M2ALR/IMG_9175.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 25x Pretending there is a rope hanging from the ceiling “pull” yourself up in 4 counts and lower yourself down in 4 counts. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585080135475-SBMTVP5AATFUUA4T8EVG/IMG_9130.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 30 count stretch Hinge forward at the hips to stretch hamstrings for 30 counts. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585257143515-X14B7O4TRYQNAUPW9ERX/IMG_9160.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 25x On your back, extend legs (the straighter the leg and greater the angle the bigger the challenge) and windshield wiper them side to side, anchoring both shoulder blades to the ground. 25 each side. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585257225188-7CBWYQNJQZOVMZRCSRLF/IMG_9169.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 30 count stretch Anchoring shoulders to the ground, cross right leg over extended left and look over right shoulder. Repeat on other side. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585257223562-X87YIPZA8JXX8Z32DUJS/IMG_9170.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - stretch! Lie on right side, catch left foot in left hand and stretch quad by pressing the top of the foot into the hand. Repeat on other side. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585080132119-0V9UMBK06CD4TGII6445/IMG_9129.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 25x On right side, extend legs. Lift both feet slightly off the floor, raise top leg leading upwards with the heel, making sure the toe is pointed down toward the floor. Stay on right side until through shoulder stand stretch before switching sides! https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585080173741-DVZLSOYS2OSXGUOH7V1F/IMG_9134.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 25x Leave left leg in the air, bring lower leg up to meet upper leg. Stay on right side until through shoulder stand stretch before switching sides! https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585257136829-UNPSPNPCHC1D7C3A6V7C/IMG_9161.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 25x Pulse both feet up together. Stay on right side until through shoulder stand stretch before switching sides! https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585080153479-NPJFNNX5S7WG9R5F22RB/IMG_9131.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 10x Place left foot on floor behind right knee. Lift right leg up, press bend in, then extend, press again, release. Stay on right side until through shoulder stand stretch before switching sides! https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585080150560-M84C5WBEZMH0HM3ULB7Q/IMG_9132.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 10x keeping your foot in the air, make 5 big circles in the air, then switch direction for 5 more circles. Stay on right side until through shoulder stand stretch before switching sides! https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585257259812-5KCRARX217NPCD1LR079/IMG_9171.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 25x With both legs bent, lift top knee up and down, opening like a clamshell. Stay on right side until through shoulder stand stretch before switching sides! https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585080169947-QHA9MAY0U4ACIOR2HTPV/IMG_9133.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 25x Hands over head, knees bent, sit up, swing hands toward ankles, flare hands out and back in, then back over your head and back down to the ground. Do these as fast as you can. Hold one or both feet off the ground for added challenge. One last stretch before switching sides! https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585080192815-A2AQNGYYL8RO19J6NDL3/IMG_9135.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - stretch! Lying on back, lift legs up and over into a shoulder stand position, hold stretch for 30 counts. Tip toes all the way overhead to touch the ground, if possible. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585080194788-CD9I5TTI5SCK5I8JGVNR/IMG_9136.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - slowly lower After a 30 count stretch, slowly lower torso one vertebrae at a time and then the legs. NOW go back and repeat (starting with the top leg lifts) for the other side! https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585080090639-O47V9OOZCQI7IAC1ICSV/IMG_9125.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 10x Lift right hand and left leg simultaneously, hold 4-5 counts, then switch to left hand and right leg. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585257167433-TF0ZDHCZMRAHN33LJJ9S/IMG_9164.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 30 counts Flutter kick legs and arms. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585257286794-RW3FICVGUIDCNCXI4E4R/IMG_9174.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 25x Shoulder blades pulled low and arms out to side with slight bend in elbow, lift arms. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585080110466-4JSDZPUVLPO7J7X7CYYK/IMG_9126.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - stretch! Push torso up with arms, arch back, and look toward ceiling. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585080223387-1Q2HZ0BWVJJN9ESQ7EYU/IMG_9140.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 60 count hold Raised on forearms or hands, hold for 60 counts. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585080537473-QKFD0HM90QLC2BENX8WD/IMG_9141.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 10x Hold downward dog for 5 counts, roll back into plank and hold for 5 counts. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585080111093-DQOLJ9K37AVFTGW31C7P/IMG_9127.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 30 count hold Stand in forward fold for 30 counts, rise into a Sun Salutation. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585257165242-YBOH00J5MXUKMJ819MOR/IMG_9163.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - stretch! Rotating from the waist, swing and shake out the arms. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585257335044-3Y14FCJW66RPECCBU4RG/IMG_9177.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - countdown 10x -> Balancing on one foot, extend other foot in front, flex and extend right ankle 10 times. Stay on this foot and complete following exercise before switching sides. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585080566273-LCA9TQW2300M2FMEK2EU/IMG_9143.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - to 2x each move Repeat 10 times with leg extended out to side, 10 more times with leg extended behind. Repeat each front, back, and side flexion for 8 counts; then 6 counts; then 4 counts; and finally for 2 counts. Then trace a semi circle on the floor from front to back, then back to front 10 times. Repeat on other foot. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585257262050-7PZWFBC4RTXK0YE3KY6N/IMG_9172.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 25x Balanced on one foot, dip down and extend back up. Repeat on other side. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585080117477-PXD9SVA5LB2NWPIFR21C/IMG_9128.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 25x Balanced on one foot, lift and extend both arms up overhead. Repeat, standing on other foot. https://images.squarespace-cdn.com/content/v1/58f3ffe64402431747f6e9c9/1585257152610-SBHGZCYPRRNRS5YC1QDM/IMG_9162.GIF Blog - Core Strengthening and Stretching Workout That You Can Do Anywhere - 25x Balancing on one foot, hold arms up, elbows at a 90 degree angle, out to the side (like a goalpost,) then squeeze forearms together in front. 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