May 17, 2015
Selena Gomez "Come and Get It" One Song Workout
Selena Gomez "Come and Get It" One Song Workout This song is about 4 minutes 3 minutes long. The following workout is tailored to suit the timing to the above song. 30 seconds side plank 10 seconds rest 30 seconds russian twists 10 seconds rest 30 seconds walking lunges 10 seconds rest 30 seconds mountain climbers 10 seconds rest 30 seconds burpees 10 seconds rest 30 seconds push ups 10 seconds rest 30 seconds wall sit
- Lie on your left side with your knees straight.
- Prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder.
- Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.
- Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body.
- Hold this position for the prescribed amount of time while breathing deeply. That's one set.
- Turn around so that you're lying on your right side and repeat.
- Sit on the ground with your knees bent and your heels about a foot from your butt.
- Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
- Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
- Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.
- Step forward with first leg. Land on heel then forefoot.
- Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.
- Stand on forward leg with assistance of rear leg.
- Lunge forward with opposite leg.
- Repeat by alternating lunge with opposite legs.
- Start the exercise by lying face down on the floor.
- Straighten out your arms and then touch your knees down to the ground or floor.
- Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
- Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
- Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
- After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)
- Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
- Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
- Lower your chest to do a push-up. Bring your chest back up.
- Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
- Get into a plank position with hands planted directly under the shoulders (slightly wider than shoulder width apart). Ground the toes into the floor to stabilize the bottom half of the body. Engage the abs and back so the body is neutral. In other words, flat as a… plank (ah, now we get it!)
- Begin to lower the body—back flat, eyes focused about three feet in front of you to keep a neutral neck—until the chest nearly touches the floor. (Note: Some experts say a push-up isn’t a push-up unless the chest actually grazes the ground). Don’t let the butt dip or stick out at any point during the move; the body should remain flat from head to toe all the way through the movement. Draw the shoulder blades back and down, while keeping the elbows tucked close to the body, so the upper arms form a 45-degree angle at the bottom of the push-up position.
- Keeping the core engaged, exhale as you push back to the start position as explosively as possible without leaving the ground (pow!). That’s one!
- Stand in front of a wall (about 2 feet in front of it) and lean against it.
- Slide down until your knees are at about 90-degree angles and hold, keeping the abs contracted, for 60 seconds.
- Come back to start and repeat, holding the squat at different angles to work the lower body in different ways.