Let’s Workout – 1, 2, 3 Here We Go….
We have all survived the last couple of days of hot Victoria weather. It is time for a little R & R for your trainers. While the gym is closed, there is still opportunity to exercise and keep fit. For some of you that have been training quite hard with little break, this is a good time to lower the intensity of the weight training regime. You can participate in some other “fun” activities – hiking, biking, swimming. You can also look in the local rec centres and possibly take a couple of fun classes – badminton, yoga, pilates.
For those of you that don’t want to deal with the muscle soreness from returning to the gym after a two week layoff, some sample workouts are here for you.
The best way to be successful at keeping with your program is to start now and set an appointment for yourself for 2-3 days each week for your workout. Just like you have an appointment at the studio, set an appointment for yourself at home. Pick times that you know you will be able to do. Try to pick a time first thing in the morning if you are not working, before the day gets started and other committments get in the way. You can do these as timed bodyweight exercises or you may use dumbbells if you have them. Even a bleach bottle will work.
Squats, push ups, chops; lunges, superman; deadlifts; pushups, isoabs, floor bridges.
Peform this as a circuit. 10-12 reps on each exercise. Isoabs 3-5 second hold for 8 reps. Floor bridges a 5 second hold for 5 reps. Rest 30 seconds and repeat 2-3 times thru.
Squats, bridges, cobra, pushups, isoabs, split squats, floor crunches, reverse lunges
Perform this as a circuit. 10-12 reps of each exercise. Iosabs 10 second hold for 3 reps.
Remember floor crunches – On back with knees bent. Hands at your side. Just walk your fingers toward your toes. Keep chin tucked. Do not lead with your chin. It is a very short movement, so you shouldn’t be coming up off the floor with your shoulders too much, if at all.
Rest 30 seconds and repeat 2-3 times thru.
Squats, pushups, forward lunges, bw renegade rows, bicycles.
This is more of a cardio workout. No weights are used. We want to go in a 50/10 cycle; meaning 50 seconds work and 10 seconds rest. eg Do squats for 50 seconds, rest 10 seconds, pushups for 50 seconds, rest 10 seconds and so on until done. Rest 30 seconds at end and repeat for 5 times thru.
Renegade rows – In push up position on floor. Row toward hip with one arm and return to the floor. Alternate side to side for 50 seconds. Keep hips low and square. Try not to rock side to side.
Bicycles: On your back; hands at your ears (not behind your head!). With feet off floor and knees bent, alternate elbow to opposite knee as you draw your leg in. As with crunches, do not come up into a sitting position.
Good luck with your workouts. Try to get in at least 1-2 workouts a week. This will go a long way to ensuring you are not too sore after your first workouts back after closure.
If you have any questions with this workout, you can reach me at:
firstname.lastname@example.org or leave a comment to this blog.
Till next time,
“Monitoring, Mentoring, Motivation”