To help get 2014 off to a strong start, Kathie Lee and Hoda are kicking off a week-long series called the Move of the Day. Every day this week, the Fourth Hour of TODAY will spotlight an exercise move that you can do during commercial breaks to start burning those calories.
On Monday, Jan. 6, personal trainer Helena Wolin, co-founder of Uplift Studios, demonstrated exercises that target your lower body. Try them out and get a move on!
First exercise: Cursty lunge
This works glutes and quads. Do as many as you can for 30 seconds, then switch legs. Repeat until commercial break.
Second exercise: Front kick with reverse lunge
This works hamstrings, glutes, quads and core. Do as many as you can for 30 seconds, then switch legs and repeat until commercial is over.
On Jan. 7, personal trainers Katrina Hodgson and Karena Dawn, from Bravo's "Toned Up" demonstrated exercises that work your core. Try them out and get your move on!
First exercise: Tipsy starfish
This targets your core for balance and works the full body. Try 15 slow reps on each side. as well as the full body. Make sure to lean.
Second exercise: Hee-haw Cheerrio
This targets the core and the front of your legs. Plus it gives you a great stretch. Do 3 sets of 10 reps.
On Jan. 8, personal trainer Keoni Hudoba, creator of CYC Fitness demonstrated exercises you can do right in your own living room (seated or standing) that will give you sexy arms. Try them out and get your move on!
First exercise: Bump
This targets and tones your shoulders and triceps. Holding small weights or household items (soup cans, bottles of water, fruit) with straight locked arms extended in front of your body and thumbs touching, raise the palms up one inch. Emphasize on the up the go back to the start position. Alternate arms for diversity. Do a set of 8.
Second exercise: Set
Holding small weights or household items (soup cans, bottles of water, fruit) with your palms positioned up and the motion starting from your chest, extend your arms up, bringing your fingertips away from each other. Do a set of 8.
On Jan. 9, Carrie Dorr, creator of Pure Barre demonstrated exercises that can firm up that "back of the arm jiggle" (you know what we're talking about ladies) Try them out and get your move on!
First exercise: Tricep extension back and side
This targets your triceps. Holding a set of light weights or cans hinge forward at the waist and extend your arms straight back by sides. Do 10 slow reps in back, then 10 fast. Repeat in front.
Second exercise: Open and close hold
This targets your chest and shoulders. Brings arm forward, elbows bent slightly with weights pressing together. Open arms and close your right one over your left. Do 10 reps, then alternate arm for another 10 reps.
On January 10, Akin Arman, a Bootcamp and Soul Cycle instructor demonstrated some exercises that will tone your abs.
First exercise: Side to side obliques
This targets your abs and obliques. While standing or seated, hold your belly button in and put one hand up, then the other, moving them from side to side. Do 3 sets of 20 reps. As you get more advanced you can add weights or a bar.
Second exercise: Chair abs
This also targets your abs and obliques. While sitting in a chair, holding your belly button in, lift yourself up from it and pulse up and down for 3 sets of 10-15 reps.