Warm Up *
- Arm Circles 5 each direction
- Arm Crosses 10 times
- Toe Touches 10 each leg
- Inchworm to Spiderman Crawls 5 each leg
*Proper Warm Up: If you do stretching, even brief stretching, before high-intensity workouts it may actually inhibit the ability to achieve full intensity during your workout. This is attributed to the fact that stretching improves muscle elasticity (decreasing tissue viscosity), which lowers the force-generating capacity of the contractile proteins of the muscle. Moreover, the practice of stretching before performing any warm-up is not justified either and may potentially be harmful. The warm up may be subdivided into a more general cardiovascular warm-up followed by a more exercise or event specific dynamic warm-up based on unique muscular elements that are to be performed during the workout session. For these reasons is why you want to do Spiderman Crawls or Squats or Lunges or Jumping Jacks or a handful of exercise specific dynamic moves before workouts as opposed to static stretches…..Save the Static stretches for your cool downs and in between workout days.
Cool Down Stretches **
- Standing Quad Stretch
- Standing Hamstring Stretches
- Arm Stretches (Shoulder Pull & Tricep Stretch)
- Shoulder Stretches (Eagle Arms & Table/Upward Plank)
- Forward Bends (Standing & Seated)
**Proper Cool Down: The cool down post workout should be of approximately the same duration and intensity as the warm-up (i.e., five to 10 minutes of low to moderate intensity activity). As opposed to the warm up, the cool down is an excellent time for stretching of your worked muscles. The cool down is directed primarily toward preventing the tendency for blood to pool in the extremities, which may occur when exercise ends. An active cool down also helps remove metabolic waste from the muscles so that it can be metabolized by other tissues as well as reduce the potential for muscle soreness and stiffness.
Beginner Workout w/Move Explanations:
- Chair or Bodyweight Squats 8-10 Reps
- Wall Press Ups 8-10 Reps
- Wall or Assisted Kneeling Push Ups 8-10 Reps
- Split Squats 6-8 Reps each side
- Bird Dogs 6-8 Reps alternating each side
- Forearm Plank Hold for 15-25 seconds
Complete Circuit 2-4 times through with 30-90 seconds rest between each circuit for best results. Followed by intervals as explained below ***.
Chair or Bodyweight Squats:
Starting Position: Stand in front of a chair with your feet just greater than shoulder-width apart.
Action: With your abs braced and glutes squeezed, start the movement at the hip joint, push your hips backward, and "sit back into a chair." Make your hips go back as far as possible and keep your knees in a straight line. Squat to chair level, but don't sit down. Push with your glutes, hamstrings, and quadriceps to return to start position.
Be Sure to: Keep your lower back tensed in a neutral position. Don’t let your lower back round.
You are working: Glutes, hamstrings, and quadriceps
Body Benefit: Lower body strength
Wall Press Ups:
Starting Position: Stand with your back against a wall. Your feet should be 6 inches away from the wall and your butt, upper back, and head should all be in contact with the wall at all times in the exercise.
Action: Stick your hands up overhead. Try to keep your shoulders, elbows, and wrists in contact with the wall at all times. Slide your arms down the wall and tuck your elbows into your sides. This should bring your shoulder blades down and together. You should feel a strong contraction in the muscles between your shoulder blades as well as the shoulder muscles. From the bottom position, try to slowly slide your arms up until they are straight and in a “stick-em up” position.
Be sure to: Keep everything in contact with the wall. Try to improve your range of motion in this exercise each week.
You are working: Shoulders, upper body, back
Body Benefit: Shoulder mobility and postural control
Wall or Assisted Kneeling Push Ups:
Starting Position: Keep the abs braced and the body in a straight line from knees to shoulders. Place hands on the floor slightly wider than shoulder-width apart, thumbs coming to armpit. Knees stay on the floor (above kneecap). (If on the wall, then place hands on the wall slightly wider than shoulder-width apart and stand in a straight line far enough from the wall that your arms can push to full extension while keeping your feet flat on the floor.)
Action: Slowly lower yourself down until you are 2 inches off the ground (or wall). Push through your chest, shoulders and triceps to return to the start position.
Be sure to: Keep your body in a straight line at all times.
You are working: Chest, arms, core
Body Benefit: Upper body strength
Split Squats:
Starting Position: Stand with your feet “lunge” distance apart one foot offset in front of the other, both toes facing forward.
Action: Slowly lower yourself to the ground by bending your back knee. Right before you reach the floor, extend your BACK leg and squeeze your glutes. Repeat for all of the repetitions on one side and then repeat with the other leg.
Be sure to: Keep your back straight, shoulders back, and face forward with your body aligned, back leg is the working leg.
You are working: Quadriceps, hamstrings, glutes
Body Benefit: Lower body strength
Bird Dogs:
Starting Position: Kneel on a mat and place your hands on the mat under your shoulders, knees under hips. You should be on “all fours” like a dog.
Action: Raise your right hand and left leg simultaneously while keeping your abs braced. Point your right arm straight out from your shoulder and your left leg straight out from your hip. Your pelvis should not rotate (if someone placed a ball in the small of your back, it shouldn’t fall off.)
Be sure to: Keep your back flat like a table. Hold for 5 seconds then slowly lower without rotating your pelvis. Repeat by alternating each side.
You are working: Abs, hamstrings, glutes, chest
Body Benefit: Core strength and balance
Forearm Plank Hold:
Starting Position: Lie on your stomach on a mat. Raise your body in a straight line and rest your bodyweight on your elbows and toes so that your body hovers over the mat.
Action: Keep your back straight and your hips up. Hold your abs tight but breathe normally.
Be sure to: Hold this position for the recommended amount of time
You are working: Core
Body benefit: Core strength and balance
***Intervals = 30 seconds of work & 30 seconds of active rest for 10 Complete Rounds. Interval “Work” Moves can be Jumping Jacks, Jump Rope, Butt Kicks, Knee Highs (Running In Place). Interval “Active Rest” Moves can be walking in place or Butt Kicks. Active rest should allow your body to recover from the work phase without lowering your heart rate too much. Most effective is to pick two work moves and alternate them each round.
Intermediate/Advance Workout: (2 Workouts to alternate between...e-mail me with any questions regarding the moves ;-) Have fun!)
Supersets Workout A = 2-4 Sets Each
*Low DB/KB Sumo Squats 10-12 Reps
*Spiderman Push Ups 6-8 Reps each side
*1 Leg Reaching Lunges 6-8 Reps each side
*MB Reverse Crunches 12-15 Reps
*DB Presses 8-10 Reps
*T-Ups 8-10 Reps alternating each side
Complete each Superset 2-4 times through with 30-90 seconds rest between Supersets for best results. Followed by intervals (40x20 for 15 Rounds).
Supersets Workout B = 2-4 Sets Each
*Low DB Squats 10-12 Reps
*DB Upright Rows 8-10 Reps each side
*DB Forward Lunges 10-12 Reps each side
*SB Mt Climbers 12-15 Reps alternating each leg
*MB or DB Good Mornings 10-12 Reps
*Forearm SB Plank Hold for 45 seconds
Complete each Superset 2-4 times through with 30-90 seconds rest between Supersets for best results. Followed by intervals (40x20 for 15 Rounds).
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