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.
Warm up: focus on core precision in the movement
- High Knees – moving wide to narrow & back wide, hold hands at hip height, bring knees to hands each time.
- Jog in place
- Side kick – Squat – Step Together – Repeat the other side
Go through each block moving quickly between movements, then 1 min rest/water break, and repeat. Aim for 3 full sets. Number of reps or timing listed behind each exercise below.
- Skaters – get low and go for side lunging distance. 1 min
- Table Top Plank – hold for 30 seconds
- Tricep Dips – 10
- Mountain Climbers – 1 min
- Push ups – 10
- Dumb bell Bicep curls – 10
- Burpees – 1 min
- Squat holds with single leg lifts. Squat low, knees at 90 degrees/thighs parallel to the ground. Hold onto a stable object as you lift one leg. Start with bent leg, knee to shoulder, then increase difficulty by straightening the leg. Do not shift upper body posture. Bring the leg toward shoulder not shoulder down to meet leg. Upper body stable and steady. Alternate legs – 10 each leg
- Bicycle curls – 10 each side
- Plank with Low Row – 10 each arm
- Kneeling overhead should narrow press – 10
- Starfish with ball or block – 10 total
- Plyo pushup with clap between lowering phases – 10
- Resisted side plank right side – use rubber tubing to “tie” yourself to the ground/machine/weight plate or hold dumb bell/weighted ball to your top side) – 10
- Plank with high row – 10
- Kneeling overhead shoulder wide press – 10
- Resisted side plank left side – 10
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!