A simple workout to get you moving in the new year, and start you towards your fitness goals. Here’s to a new year, and a new life.
Some ground rules:
• Warm up for 6-12 min before beginning. If you are in a gym, you can use: a treadmill, eliptical, stationary bike, stairmill, rowing machine or stair master. If you want some clarity on the science behind a warmup, contact me.
• Some soreness is ok. Pain is not. For clarification, contact me.
• The “drawing in” manuever: This is a slight tension on your transversus. To perform, just tuck your navel towards your spine. This does not interfere with respiration, and promotes stability of the trunk and hip complex. It is important when applying external force against any object because it helps to protect the spinal column.
• Move through these exercises in “circuits”. Complete 1 set of #1,#2,#3 then go back to #1 before you move on to the next series. This means that you are moving from one movement to the next without cessation. This is how we develop fitness and conditioning.
• You can do this workout 3 times per week. You will adapt to it quickly. If you are consistent it will lose its efficacy inside of a month and you will need to apply different stimuli to ensure you are progressing.
• Fitness and conditioning occurs over time. It is about CONSISTENCY above all else. If you intend to lose weight, you must address your nutrition and caloric consumption–for more on this, contact me.
1. BALL SQUATS: Place your back on a stability ball against the wall. Determine a range that is safe and comfortable for you. Be certain to have even distribution of weight and tension throughout the legs and feet. The entire foot should have contact with the ground. Do not be up on your toes. Instead, use all four corners of the foot.
Complete 12-22 repetitions depending on how you feel. Allow the knees to bend and keep the feet anchored. If this causes any pain, quit immediately. Instead find a leg press and err on the side of more reps with no load.
2. YOGA PLANK. In a push-up position (easier) or down on the elbows (more difficult). Be sure to pull your navel slightly towards your spine and keep your center of mass directly over your hands or elbows. This position is critical in developing stability of the trunk, hip-complex and spinal column.
Complete 4 sets of :20-1 min. Do what you can–you need to start somewhere. Stick with a time that accommodates your current level of ability/conditioning.
3. CHEST PRESS ON A BENCH USING DUMBELL: Be sure to make strong “L’s” out of the elbows and get some good range of motion. Perform 3 sets of 18-22 repetitions. Remember to use a weight that will allow you to keep the repetition scheme.
1. QUADRUPED: Alternate leg and arm. Make yourself very stable before moving the hand/leg. PAY CLOSE ATTENTION TO YOUR BACK AND HOW IT FEELS. Be sure to “draw in”. It is important to keep looking towards the ground. Keep the trunk stable. This is a very good movement pattern for those of us who sit all day. It helps to fight concavity that develops over time and stimulates the posterior chain, which atrophies over time.
2. SEATED ROW: Place your feet on the ground, and anchor them to the floor. Do not elevate or “shrug” your shoulders. Instead, drive the elbows back and “pinch” the scapula together.
Do 3 sets of 18-22 repetitions. Again, choose a weight/resistance which will enable you to complete the repetitions. The image above shows her with her feet on the platform. For now, your feet should be on the ground requiring you to stabilize yourself from the trunk.
3. STATIONARY LUNGE/SPLIT SQUAT: Keep your trunk oriented vertically. The movement should be “up and down” not “front to back”. Your hips, knees and ankles should be able to accommodate this range and pattern. If they cannot without pain you must NOT do it until the joints are conditioned enough to perform the pattern pain free. Use a leg press with no load instead.
Do 3 sets of 8-12 reps using only the weight of your body. Remember, the displacement or movement is up and down in a vertical plane.
4. PARTIAL CRUNCH: Keep your hands at your sides and your neck relaxed. Be sure to “draw in”. Your shoulder should remain relaxed.
Complete 3 or 4 sets of 12-25 repetitions. Maintain great and stable mechanics throughout the movement. Relax the neck. If the neck becomes strained- cease the movement. Think of curling yourself up vertebrae by vertebrae. Keep it stable and controlled. “Draw in”.