News | Washington Commanders - Commanders.com

#BeingFirst & Feeling Your Best!

image006.png

How to Tone for Tryouts

Hey Redskins Nation! It's Jaclyn here. I am so excited that auditions are just around the corner! There is no doubt that you want to look and feel your best in your audition outfit and swimsuit. Not feeling prepared? Don't panic! I am here to help. Weights and gym memberships are great tools, but there are so many exercises that you can do at home or even in your office.

Your focuses should be on toning your body and building up stamina. Great areas to focus on toning are your arms/shoulders, your mid-section and your legs. However, looking physically fit will only carry you but so far. In addition to looking great, you want to be able to endure hours upon hours of dancing for all eight days of auditions once you make it to the finals. Here are some killer exercises that, with time and effort, will leave you looking and feeling like the bombshell that you are.

Arms & Shoulders

Arm Scissors: Stand up with both arms out in front of you. Make scissor like motions with your arms, without bending your elbows. This will really work your forearms and shoulders. (Repeat for one minute.

Tricep Dips: Place your hands shoulder-width apart on a stable chair or bench. Slide your butt off the seat and extend your legs straight in front of you. Repeatedly bend and straighten your arms, keeping your elbows in line with your shoulders and hands. This mainly works the back of your arms. (Repeat for one minute.)

Wall Push-Ups: Stand facing the wall with your arms extended out in front of you, shoulder-width apart. Leave about 12 inches between your hands and the wall. Then lean forward until the palms of your hands are on the wall. Bend and straighten your arms in a push-up motion. (Repeat for one minute.)

Complete three rounds of each of these three exercises.

Legs & Lower Body

Squat Jumps with Twist: Stand with your legs a little wider than shoulder-width apart. Bring your hands up to your chest, or place them on your hips. Your toes should be pointed slightly outward. Squat down by bending your legs and pushing your butt toward the back wall. Make sure to keep your back upright and your knees over your toes in the squat position. Explode up by jumping into the air, straightening your legs, and turning over your right shoulder to face the back wall when you land. Repeat, turning over your left shoulder. Work those thighs! (30 seconds each side.)

Calf Raises: Stand on one leg, touching a chair or the wall with one hand to support your balance. Place your other hand on your hip. Rise up onto your toes, keeping your body in a straight line, and come back to your flat-footed beginning position. Repeat on the alternate leg. Embrace the burn! (One minute on each side).

Extended Bridge: Lay on your back with your arms by your sides, legs bent, knees pointing to the sky, and feet flat on the ground. Raise your hips up to the sky as high as you can. Keeping your hips lifted, extend one leg from your knee so that your body is creating a longer diagonal line. Place that foot back on the ground like in your starting position. This will work your hamstrings and glutes. (45 seconds each leg.)

Complete three rounds of each of these three exercises.

Midsection/Core

Airplane: Sitting on the floor, extend your arms out to the either side. Keeping your legs straight, raise your feet one foot off the ground. Hold this position, keeping your back straight… and don't forget to breathe! (Hold for 45 seconds.)

Folding Book: Lay on your back with your arms extended above your head. Keeping your legs straight, lift both legs up toward the ceiling, opening them up into a "V" shape. Simultaneously lift your head and shoulders off the ground while reaching your hands through your legs. With control, revert back to the starting position. (Repeat for one minute.)

Extended Plank: Lay down on your stomach. Keeping your toes on the ground, extend your arms with your palms keeping contact with the floor. Make sure your body is in a straight, diagonal line, and your shoulders are directly above your hands. Hold this position and breathe! (Hold for one minute.)

Complete three rounds of these three exercises.

Once you have completed three rounds of all three sections, your full-body workout is complete ...in under 30 minutes!!  A good way to make sure you are progressing with your fitness is to do this workout sequence twice a week and record how many reps of each exercise you complete. See if you can beat your previous scores each time. To be fully prepared, it is important to complete workouts, like shown above, on top of Prep Classes and cardiovascular exercise (such as running, jogging, biking, swimming, etc.). If you constantly push yourself to perform your best during your workouts, I have no doubt you will see improvement.

I hope this leaves you with great ideas for your workouts. If you don't understand an exercise, no problem...simply search for a video of it on the internet. Happy exercising! And don't forget to eat a balanced diet and drink plenty of water daily.

Cheers!

Jaclyn

(Instagram: @wrc_jaclyn)

This article has been reproduced in a new format and may be missing content or contain faulty links. Please use the Contact Us link in our site footer to report an issue.

Related Content

Advertising