Workout of the week for May 13, 2020!
This week’s workout consists of 12 exercises for as many repetitions as you can, in 45 seconds; 2 rounds. Go through each exercise twice (complete both rounds) before continuing to the next exercise. Rest as needed and stay hydrated! As always, warm-up first and cool down at the end.
Equipment Needed:
Chair, set of weights and a mat/blanket (IF you’ll be doing abdominal exercises on the floor). **Bottle of water to stay hydrated.
Warm-up: Complete each exercise for about 30-45 seconds
March in place Side Step (Step Touch) Double Step or Grapevine March
Tap your toes Tap your heels Hamstring Curls (Pull your heel to your bottom)
Knee Lifts (Alternate opposite elbow to knee) March Side Step Shoulder Rolls
Neck Stretch (Alternate Chin to Chest & Looking Up) Stretch anything else you need to
Workout: 2 Rounds, 45 seconds **Pictures of each exercise attached for reference if needed!
1. Overhead Shoulder Press 7. Bent Over Row 2. Bicep Curls 8. Lateral Arm Raises 3. Squats/Chair Stands 9. Lunges 4. Calf Raises 10. Knee Lifts 5. Bird Dogs 11. Planks (Any Variation) 6. Flutterkicks 12. Hip Bridges (Raises)
Exercises
Overhead Shoulder Press
*Begin with the weight resting over your shoulders *Elbows pointed down *Keeping the weight close to your head, press straight up. *Slowly lower the weight back down.
Bicep Curls
Begin with feet shoulder-width apart Hold weight in both hands Stand tall & keep your core tight Slowly curl your hands up towards your shoulder Keep the elbow in, towards the body Lower back down to the starting position
Chair Stands Note: You can use your hands to assist if needed BUT, try not to if possible.
*Sit out on edge of chair *Stand to a full standing position. *Sit back into chair in a slow, controlled manner.
*Do NOT let your knees push out over your toes.
Calf Raises Stand behind chair with tall posture, looking forward. With feet hip-width apart and toes pointed forward, raise up on to your toes. Slowly return to starting position and repeat
Bird Dogs Begin on all fours – hands directly under your shoulders & knees under your hips. Extend out one arm AND the opposite leg – HOLD for desired time, while
keeping your back flight & core tight. Slowly return to starting position and switch sides. Left arm & right leg extended -OR- Right arm & left leg extended.
Flutterkicks
Sit comfortably at the edge of the chair. Keep the back straight and the core (abs and lumbar) tight. Place both feet far out in front of the body and point the toes forward. Both feet should be diagonal to the hips. Lift one leg up to the highest point possible (hopefully ending parallel to the hips) without moving the center of the body. Slowly lower the leg back to starting position then switch with the other leg.
*A great way to think of this movement is to pretend that you’re swimming, kicking your legs in the water.
Bent-Over Row
Bend over at hips, keeping back straight, sticking bottom out Start with arms extended and palms facing inward Slowly draw both arms up, elbows in at sides, and squeezing shoulder blades together Slowly lower hands back to starting position
Lateral Arm Raises Hold weights at your sides with palms pointing inward Slowly raise arms up to shoulder height only Slowly lower back to the starting position
Lunges
Standing tall, step your right foot forward in a split stance. Lower your left knee until it is 2’’
above the floor. Press back up to standing and step back. Repeat on the other side.
Knee Lifts (Standing on one leg) 1. Stand tall behind chair and hold on 2. Have a soft bend in the leg you will be standing on and slowly raise the other leg as shown 3. Maintain a straight torso and tighten the abdominal muscles. 4. Maintain position for 30 seconds 5. Repeat on other side
Planks – Any Variation Begin on the floor, laying on your stomach. Place your hands or forearms directly under your shoulders. Push “up”, squeezing your core & balancing your body. Hold this position Body should be long & strong
Hip Bridges (Raises) Begin on the floor, laying on your back. Raise your hips up, squeezing your core & glutes. Hold this position Body should be long & strong