wednesday workout

The Perfect Park Workout!

When you're crunched for time and don't want to miss out on a workout, do this routine ANYWHERE to tone arms, legs, back and core.  This workout requires no equipment! 

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20 Pushups 
20 Reverse Lunges/leg (shown in picture) 
20 Mountain Climbers/leg
20 Squat Hops 
20 Superman's
20 Slow Bicycles 

Repeat 3 times 


USEFUL MODIFICATIONS:  

Pushups- Use knees if needed.
Reverse Lunges- If you have knee pain, bend back knee less than front knee (shown in picture). 
Mountain Climbers- If you have wrist issues, perform mountain climbers on a bench/chair on forearms . 
Squat Hops- Again, if knees are bothersome, take the hop out of the squat.

Plunge Into Plyometrics

Plyometric exercises are also known as "jumping" or "explosive" movements that are designed to be maximum force in a short period of time. The benefit of performing plyometric type exercises is to increase muscular power. These movements mimic exercises such as skiing, football, basketball and soccer, so athletes to the active adult can see benefits from performing plyometrics. Because the nature of these exercises and the potential for increased stress on joints, muscles and tendons precaution and/or modifications should be taken if you have an injury.

Plyometric Workout - No Equipment Needed:

Squat Hops x20
Burpies (w/ push up) x20
1:00min Plank

30sec Rest then repeat 1x

Lunge SwitchUps x20
Plank Jumping Jacks x30
1:00min Plank

30sec Rest then repeat 1x

Jumping Jacks x50
High Knees x50
Side to side hops x50
Front to back hops x50

30sec Rest then repeat 1x

Workout Wednesday: TRX Style

The TRX suspension trainer was developed by Navy Seals and is intended to use gravity and body weight to challenge the muscular system. The reason I love TRX is that it is safe and there are simple ways to make an exercise easier or more difficult depending on your level of athleticism. For easier modifications, simply changing the angle of your body in comparison to the TRX will make it less difficult while adding a hop to lower body exercises can add intensity. The below exercises are rated for beginner's to intermediate. 

Repeat circuit 3 times. 

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The 20 Minute Hill Workout

Min 1: Treadmill @ 3.5mph @ 1.0% incline
(The First 3 minutes is a steady paced walk)
Min 4: Treadmill @ 3.5mph @ 2% incline
Min 5: Treadmill @ 3.5mph @ 3% incline 
Min 6: Treadmill @ 3.5mph @ 4% incline
Min 7: Treadmill @ 3.5mph @ 5% incline
Min 8: Treadmill @ 3.5mph @ 6% incline
Min 9: Treadmill @ 3.5mph @ 7% incline
Min 10: Treadmill @ 3.5mph @ 8% incline
Min 11: Treadmill @ 3.5mph @ 9% incline
Min 12: Treadmill @ 3.5mph @ 10% incline
Min 13: Treadmill @ 3.5mph @ 11% incline
Min 14: Treadmill @ 3.5mph @ 12% incline
Min 15: Treadmill @ 3.5mph @ 13% incline
Min 16: Treadmill @ 3.5mph @ 14% incline 
Min 17: Treadmill @ 3.5mph @ 15% incline
Min 18-20: Cool down. Treadmill returns to 1% incline at 3.5mph. 

MODIFICATION TO MAKE EASIER: Make your walking pace 3.0mph.

MODIFICATION TO MAKE HARDER: After you've reached the 15% incline, go back down 1% every minute until the treadmill returns to 1% incline. (It's the reverse of what you just did). 

FUN FACT: This treadmill workout is adapted from a test that firefighters have to perform for their annual stress test. With a doctor present, electrodes are placed in specific locations on their chest to get an EKG report of how their heart reacts to exercise. Often times, this test is performed on a Super Treadmill which reaches a 40% incline. This allows the firefighter to exercise until fatigue which creates a baseline for returning years.

Bosu Ball Total Body Conditioning Workout

Incorporate this circuit into your next workout routine. These exercises require flexibility, balance, core and leg strength. Repeat circuit 3 times.

1. Single Leg Dead Lift  

Standing tall with balancing leg, hinge from the hip (keeping hips parallel), with belly button pulled in towards the spine and lower kettlebell towards the ground. Reach chest and crown of the head towards the front of the room, while back heel extends long. 

2. Mountain Climbers 

From plank position on bosu ball with core engaged, bring one knee up towards the arms. Alternate legs. 

3. Burpee with Bosu Ball

Starting in plank position, jump or step feet forward to squat position. Placing weight in the heels, stand up  and press bosu ball overhead. Lower back to starting position and repeat.