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.
- Dead Bug – Lying on Back (supine) bring knees up over the hips, bent at 90 degrees. Stretch arms out above your shoulders. Lower one foot and the opposite arm to the ground. Lift and repeat on the other side. Work to keep the abdomen strong and the lower back pressed into the floor. To make it harder straighten leg as you lower the foot, and then increase difficulty by hovering the leg and arm just above the ground before lifting back up.
- Alternating Crunches – hold medicine ball in hands, feet high/above hips. Lift the shoulders off the ground as you bring the medicine ball to the outside of one thigh. Alternate sides
- Full Stretch Sit-ups – place medicine ball between feet on the floor, knees bent. Sit up and grab medicine ball, roll down bringing the medicine ball above head to the floor with straight arms.
- SuperMans – laying prone (on your stomach) on the floor, stretch your arms out in front of you. Lift one arm and the opposite leg off the ground. Alternate sides
- Locust Lifts – lay prone with arms outstretched above your head. Lift both legs and arms off the floor at the same time. Hold briefly and lower.
Medicine Ball Plank Set
- Stability Plank – place both hands on the medicine ball beneath chest. Hold in high plank position for 30 seconds. Rest. Repeat.
- Medicine Ball Pike Rolls – Place both feet on the medicine ball. Lift from the hips and roll into a pike position. Return to plank position.
- Quadruped (on all fours) Crunches – Lift and extend one arm and opposite foot. Stretch to move the hand and foot as far apart as you can while keeping the core tight, belly button pulled up to the spine, and hips level.
- Reverse Table Top Hold – turn over, place hands behind butt on the floor, fingers pointing away from the body. Feet flat on the floor knees bent. Lift hips up and try to flatten out front of body. For extra challenge aim to straighten legs and point toes or place toes on the medicine ball and hold for stability up level.
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!