The December Five Exercises

About the Five: Each month I offer five exercises to improve your strength, balance, flexibility, and mobility. My hope is that you will go through these on your own or with me three times a week. Some moves (like this month’s bird dog) you could do every day.

  • Bird dog
  • Mermaid
  • Side Angle
  • Bow
  • Crow

Please use your best judgment as to how suitable these are for you right now.

Bird Dog
Mermaid
Side Angle
Bow
Crow

These photos are meant to remind you of work we have done together. Please see your medical professional prior to beginning a new exercise program. 

If you’d like more detailed information on these exercises, click one of the links below:

Join a class

Schedule a 1:1 with Anne

The August Five Exercises

About the Five: Each month I offer five exercises to improve your strength, balance, flexibility, and mobility. My hope is that you will go through these on your own or with me three times a week. Some moves (like this month’s tree pose) you could do every day.

  • Cossack Squat
  • Tree pose
  • Bicep Curl
  • Overhead Press
  • Hamstring Curl

These photos are meant to jog your memory about the exercises we have done together. Please use your best judgment as to how suitable these are for you.

Cossack Squat
Tree and Bicep Curl
Tree and Overhead Press
Hamstring Curl

These photos are meant to remind you of work we have done together. Please see your medical professional prior to beginning a new exercise program. 

If you’d like more detailed information on these exercises, click one of the links below:

Join a class

Schedule a 1:1 with Anne

The October Five Exercises – Burpies!

The Five are up! Can you go through one minute of each of these moves every day this month? Let’s start with burpies.

This exercise is a complex, multi joint movement that increases upper body and lower body strength, improves hip mobility, and gets your heart rate up. Click here to see full descriptions of the October Five and click here to see beginner to advanced burpie options including videos.

Jenny burpies 1 10.15

Jenny burpies 2 10.15

Jenny burpies 3 10.15

 

Anne McCranie is a Portland, Oregon based personal trainer and licensed massage therapist. Please see your medical professional before beginning a new exercise program.

 

July Five Exercises For Upper Body Strength, Core Strength, And Hip Mobility

Your July Five are here! The photos below are meant to jog your memory about moves we have done together. Click here for detailed instructions. See if you can do one minute of these every day this week.

This month I have extra special guest fitness models Kelsey, Ella and Josie. The weather has been so nice we headed down to the waterfront for these photos.

kelsey's girls 7.16

These girls like to do Pilates at home with their mamma. Look how good they are at the bear crawl!

Bear Crawl:

If you are older than seven this move may prove more difficult than it appears. Start on hands and knees, lift your knees off the ground and try moving forward, back and side to side.

 

Kelsey's girls bear crawl 7.16

 

Bird Dog:

Here’s mamma and Josie doing bird dog, our stabilization move.

Kelsey's girls bird dog 2 7.16 7.16

 

The pedestrians and cyclists have become more interesting to Ella…

Kelsey's girls bird dog 1 7.16 7.16

 

Medicine Ball Push Up:

And now the ladies demonstrate both a straight leg and a knees down version of the med ball push up.

Kelsey's girls med ball push up 7.16

Kelsey's girls med ball push up 2 7.16

Look at this sweet face!

Kelsey's girls med ball push up 3 7.16

 

Criss Cross:

This elbow to knee move works your obliques.

Kelsey's girls bear criss cross 7.16

Pigeon:

I didn’t get a great shot of the ladies doing pigeon so here is Suzanne demonstrating this version, using a block to allow her hips to relax.

Pigeon

 

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers weekly classes and one on one personal training. Call her for your complimentary consultation. (503) 705-4762