Here are 2 bodyweight work outs to get you and the family through Thanksgiving! First one is curtsey of Mhardy and the second is from Melissa- enjoy!
Warm-up:
1) World’s greatest stretch – 2 x 4 (EA side)
2) 90/90’s – 2 x 6 (EA side)
3) Hand release push-ups – 1 x 6-10
4) Jump squats – 1 x 6-10
Workout 1:
Round 1: Complete 2-3 rounds
– Reverse lunge x 8-10 (EA side)
– Single leg glute bridge x 8-10 (EA side)
– Tempo push-ups x 6-10
Rest: 2-5 minutes
Round 2: Complete 2-3 rounds
– Alternating lunge jumps x 5-10 (EA side)
– Chair dips x 6-10
– Shoulder taps x 10-20
Rest: 2-5 minutes
Round 3: Complete 2-3 rounds
– Sit-ups x 10-20
– Hollow body rocker x 10-30 seconds
– Dead bug x 10-20
Workout 2:
Complete a “ladder” starting with 10 reps of each exercise, then dropping the reps to 9 on the second round, drop to 8 on the third, and so on until you complete the final round with 1 rep of each exercise.
Here is a link to some of the zoom workouts we did during the shut down of 2020. It’s hard to believe that was 3 years ago! All of the workouts on these videos are either bodyweight or with household objects you’ll have around the house. And I have to admit, they are pretty tough! Please excuse the beginning of each video as we sign on and get situated. Also, you can skip to the next workout through the playlist as needed.
I hope you’ve been working on standing up without hands! Here is a video to help mobilize your hips and then stand from the ground….
WORKOUT #3: Descending Ladder
Complete 10 reps of each exercise, then repeat performing 9 reps, continuing through until you reach round 10 performing 1 rep of each exercise. Good luck!
While the cats away, the mice will play…… Not today! I can’t leave you without some kind of challenge or homework to do! First, keep working on your ability to stand up off the ground without using your hands. In addition, try sitting or standing from your dining room or office chair on 1 leg. Attempting a couple of these a day will make these significantly easier in the gym.
EVERYDAY MOVEMENT TO WAKE AND WARM YOU UP:
WORKOUT #1: The Backpack Workout
Fill a backpack with some books or sweatshirts. This will be your weight for the workout.
Complete 3 Rounds:
15 Backpack Squats
10 X Woodchops per side (squat and swing bag up and across your shoulder)
15 Tricept extensions (lifting bag behind then overhead)
30 wall sit with bag on thighs
30 second Plank with bag strapped to back or front of body
Make good on your New Year’s Resolutions with the guidance and support you need through February. Complete your daily and weekly challenges and watch these tasks become habit. Real behavior change is what will lead to real health change. Join us!
For the entire month of February, your challenge will be to complete:
21 push ups a day
21 squats a day
Walk or Run 21 miles per week, which equals roughly 43,000 steps
Complete the 21 minute guided stretch video once a week
Track your food everyday on a food tracking app
Answer 1 reflection question each week
In order to participate, you will need to download our “Trainerize” app and complete the scheduled challenges each day. Trainerize can pair with MyFitnessPal, your Apple Watch, and several other fitness and nutrition apps, which will make tracking your progress each day a breeze. I will be here to provide guidance and support, communicating with you as much as you need throughout the month.
At the end of the challenge, each participant will get a t-shirt, 2 free BEMER sessions, and be entered into a drawing for 1 FREE MONTH of the BEMER chair! Commit to better habits in February. Anyone and everyone is welcome to participate! Sign up here.
