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4-Step Foam Roller Workout

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The foam roller was originally invented for Self Myofacial Release (SMR), a big mouth full that means reawakening muscles to improve function and reduce soreness. Jargon aside, let’s use this tool to for a new kind of workout. This one has your core engaged for every second of it because you have to stabilize as you move. Although it takes only 10 minutes, you’ll feel like you just worked your abs for an hour afterwards! Amazing, right?! Complete one round of each exercise, that’s really all it takes!

1. Kick Backs

Kick Backs with @FitWithMeShelby

A Stabilize your hands on the roller horizontally as if you are going to do an elevated push up. B Bring your left knee to your right elbow. C Kick your left foot straight back. Continue this motion for the full set.

Quantity: 10 kicks per side

2. Up-Dog Up-Down

Roller-Dowg Up-Downs with @FitWithMeShelby

A Start off in forearm plank, feet should be resting on top of the roller. B Using one arm at a time, lift yourself into an upward-dog position (see video for further clarification). Each time you hit B, it is one rep.

Quantity: 10 reps

3. Tricep Dips

Tricep Dips with @FitWithMeShelby

A Begin in a triangle shape with your arms behind you on top of the roller, making a 90-degree angle with the ground, your body extended straight out, with hips up. B Bend your elbows until your butt hits the ground, then return to A.

Quantity: 10 dips

4. Crunch Roll

Crunch Roll with @FitWithMeShelby

 A Find a low V-sit, foam roller resting horizontally at your ankles. B Crunch your upper body forward as you roll your lower body back until the foam roller is at your toes.

Quantity: 10 crunches

Beware, this workout has been known to cause rock-hard-abs! Fit it in anywhere anytime, takes less than 10 minutes. Show me your progress with #FNLfit!

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Nike X @FitWithMeShelby 4

Music: Ananda Photos: Chandler Kim