Workout Basics and Warm Up
To plan your workouts think about doing something focused 3-6 times a week and taking 1-3 days of what’s called active rest (clean house, walk the golf course, go for a hike, take the dog for a long walk, do squats throughout the day – link it to every time you go to the bathroom for example.
This movement is important for recovery and allows your body to do something active for fun, wellness, blood flow to the sore spots from your focused workout, etc. This keeps the body oriented toward energy flow and movement.
Making sure to get a weekend workout in is a great way to make sure your active rest days are not consecutive. Consecutive days off can make it harder to return to your focused workouts on Monday.
Make sure to warm up. Spend 5-10minutes doing easy movement, stretching, and allow the muscles you are going to work to “wake up”. Work to include all the big joints and major muscle groups. It’s a great time to get your music right, your shoes tightened or loosened, or make sure you hair is out of your way. By fixing these things now, you are more likely to stay focused on the work portion.
When you complete the round, give yourself a pat on the back, a fist pump, something that celebrates your accomplishment. This is a big deal for helping habits stick, and helps you be realistic about all the hard work you are doing.
If you are unclear about a movement, look it up (Check out my YouTube Tutorials Here). There are lots of resources online that allow you to make sure you have good form. Always work up to adding weight or making a movement less stable. Good form comes first.
Workout Starters
- 30 seconds – Wall Sits with Lateral Shuffle – make sure you have enough wall space to shuffle 1-3 spaces to each side. If you do not, just do a squat and shuffle with your butt low.
- Single Leg Hop Overs – 10 to each leg
- Butt Drops – No weight, work on form here to get ready for below
- 10 total – Suicide Press Ups – go slow, work on form
Lunge Set #1
Perform 10 repetitions and alternate legs for each exercise below.
- Side lunges – Sweep arms low and side to side, like you are skating for speed.
- Cross over lunges
- Back lunges with lateral torso flexion
Plank Set – Alternate each leg
- Knee to elbow
- Knee to center
- Knee to opposite elbow
Want some video guidance on Planks? Check this post out.
Butt Lifts- Backside Builders
10 repetitions of each exercise below – place your feet on a medicine ball or other unstable surface
- Both feet on the ball
- 1 Leg raised, toe pointed toward sky
- Both feet on the ball
- Opposite leg raised, toe pointed toward sky
Lunge Set #2
Perform 10 repetitions and alternate legs for each exercise below.
- Side Lunges, sweep arms low and side to side, like you are skating for speed.
- Cross over lunges
- Back Lunges with lateral torso flexion
Plank Holds
Hold for 30 seconds each exercise. Keep the belly button pulled toward the spine and the core tight to protect the low back. Take rest as needed.
- Table Top
- Elbow Hold
- High Plank alternate leg lifts
Finish Strong
YOU DID IT!! Now that you have finished the “work” portion, it is time for flexibility training. Spend some time stretching all the muscles you worked – in this workout, it’s full body so give all your major muscles a good stretch. Then grab a good post workout snack. Together these get your muscles ready for tomorrow’s movement and make sure you are ready to meet your goals.
Words of Caution …
Please make sure to follow your body. Do not push through pain. Discomfort/Challenge are different than pain. We want to challenge ourselves we do not want to hurt ourselves. Find the level that is right for you and move at that level. Make sure to choose weight and stances that support your body style – if you have to use the wall to do your push ups do that, if you need a chair or a bench use those. Make sure you are doing what you need to do for your body type and current personal level of fitness.
As always have fun living in your body today!
Twitter
Facebook
Linkedin
