Workout Challenge

As a personal trainer and coach, I often hear people say they are hurt, bored, or plateauing in their workouts.  These conditions can all be signs of over-training or improper training.  Changing up your routine can make all the difference.  After all, doing the same thing over and over and expecting different results is, well, you know. . . .

Simply adding more weight or increasing reps is not the answer.  Variety is.  Choosing different exercises to challenge different body parts is much more effective.  Resist the temptation to work only on your strengths.

Here are three exercises to try.  You will need a stability ball and a medicine ball.

MEDICINE BALL SQUAT TWIST

• Hold medicine ball at chest height.
• Lower down to squat position.
• As you return to standing position, twist at core and lift ball over right shoulder.
• Squat down again; repeat stand and twist to left side.

 

 

STABILITY BALL LEG RAISE

• Lie on stability ball, with hip bones on ball.  Support upper body by keeping shoulders directly over hands.
• Lift both legs together to height of stability ball.
• Hold briefly at this position.
• Lower legs together.

 

 

PLANK SIDE RAISE

• Get into side plank position (either resting on elbow or hand).  Keep hips stacked over each other; don’t let yourself roll forward or backward.
• Maintaining a straight body, lift hip from the floor until body is in a straight line.
• Lower hip back to ground; lightly touch floor with hip but do not rest here.

 

 

Try 3 sets of 10 repetitions of each exercise.  Enjoy the variety of adding new exercises!

The No-Excuses Home Workout

One of the biggest excuses for not exercising is “I don’t have any time.”  But if you are really ready to start doing SOMETHING, then here is an easy at-home routine you can do with no equipment and only 20 minutes.  These activities can be done in one spot, so you can even do this routine in front of the TV.  You really have no reason not to try it!

Do each exercise for one minute, and rest for :30 seconds between each exercise.  Try this circuit twice for a simple 20-minute routine to jump start your day!

• Knee Lifts (standing in place, touch opposite elbow to knee)
• Squats (feet at least shoulder-width apart)
• Jumping Jacks
• Wall Sit (lean against a wall with legs bent at 90 degrees, keep back and head against wall)
• Plank (that is, hold the top part of a pushup, keep ear-shoulder-hips-knees in a straight line)
• “Superman” back extensions (lie on stomach, arch back so that shoulders and chest come off floor)

Please be aware that fitness activities are potentially hazardous activities.  Ensure that you are physically capable of performing these exercises and that you have no conditions that would be aggravated by performing this routine.  Questions?  Please ask here, or email me at aim4wisdom@yahoo.com.