This Way to Balance

January's Interval Blast

Here it is.  Your very own workout for the month of January.  This circuit targets all major muscle groups, and is performed in timed increments.  This is suitable for all levels of fitness, but if you’re a beginner, please check with your doctor before tackling this.

Equipment needed:  dumbbells; jump rope; ball/bench is optional

Warm-up:  5-10 minutes on a piece of exercise equipment (bike, treadmill, etc., if that’s available to you), jump rope, run up and down stairs or jog in place.  Perform some light stretching (20 second holds) for hamstrings (back of thighs), quads (front of thighs), adductors (inner thighs) chest, lats (back), and any area that feels tight or stiff.  A longer warm-up may be necessary if you’re starting off with cold muscles, like first thing on a chilly, winter morning! 

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The Program

Perform all strength exercises for ONE MINUTE, and all BLAST! exercises for 30 SECONDS.  Move through the entire circuit without resting.  Rest for 1-3 minutes after each circuit.  Perform 2-4 sets, 2-3 times per week. 

STRENGTH  Walking Lunge with Bicep Curl:  (quadriceps, glutes, biceps)  Stand with feet hip distance apart; lunge forward with right leg until your right thigh is parallel to the floor; perform bicep curl; pressing into the right heel, lift left foot and bring forward until left thigh is parallel to the floor; perform bicep curl;  repeat.

 

 

 
 

BLAST!   Jump rope, sprint on treadmill, jog in place, run up and down stairs, jumping jacks, etc.  Anything to get your heart rate elevated.   Perform the same BLAST! move throughout the circuit, or switch it up.  Whatever you choose, just go for it as hard as you can for 30 seconds.  If you’re a beginner, feel free to omit the BLAST! moves for now, and focus on the STRENGTH portion of the workout.

 STRENGTH  Chest Press (on ball, bench or floor):  (pecs)  If you’re using a ball, be sure your head, neck and shoulder blades are in contact with the ball.  Feet hip distance apart, glutes contracted, press weights up over your chest and lower, not allowing elbows to drop below the line of the body.

 

BLAST!

STRENGTH  Sumo Squat with Tricep Press:  (inner thighs, quads, glutes, triceps)  Stand with feet wider than shoulder width and point toes outward.  Hold dumbbell (s) overhead and while you squat down, bringing thighs parallel to the floor, drop the weight behind your head, keeping elbows pointing up, upper arms in close to your head.  Pushing through the heels, keeping kees lined up over toes, press up to standing, while you bring the weight back up overhead. 

 

 

BLAST!

STRENGTH  Row with Rotation:  (back, obliques)  Lunge forward with left leg, until left thigh is parallel to the floor, knee over ankle.  Place left forearm on thigh, holding weight in right hand, keep back flat, abs contracted, while you pull weight upward, keeping your elbow close to your body and add a rotation, focusing on obliques (side abdominal muscles).  Draw weight back to start position and repeat.  Switch to other side after one minute. 

 

 

BLAST!

One Leg Shoulder Press:  (deltoids)  Stand on one leg, hold dumbbells with elbows bent to the side, press up overhead and lower.  Be sure to have abs engaged, and squeeze the glute on the standing leg.  Alternate standing leg every set.

BLAST!

Cool down:  Stretch hamstrings, quads, inner thighs, chest, back and triceps.  Hold each stretch for 30 seconds.

*Form Patrol.  I am the leader of the Proper Form Police.  For those of you who have worked with me personally, you know what I’m talking about.  I tried to be succinct, yet clear in these instructions, but if you have ANY questions on form, PLEASE contact me before doing this program.  Here are a few key points to remember:

1.     Keep back straight, abs engaged.

2.     Don’t round shoulders forward.  Roll those shoulders up and then draw them down your back.   

3.     Think crisp, tight movements, squeezing the muscle at the top of the movement.

4.     Avoid performing this program on back-to-back days – give your body at least one day of rest between sessions, allowing the muscles to recover.

5.     Intensity!  What you get out of it is what you put into it!

 

GOOD LUCK!

Following My Own Advice

So, here I am. It's Wednesday afternoon, during my break in an 11 hour work day of personal training clients and two yoga classes. Normally at this time, I would eat, check Facebook and do administrative tasks associated with my position as Wellness Director. Well, earlier this week, I scheduled in a speed workout on the treadmill, and I'm writing to inform you all that I just finished. Had I not typed that into my iPhone calendar I'm not so sure it would have been completed. And here I sit, stretching on the floor, adding this post from my phone (maybe this post should be a pitch for Apple products!), feeling sweaty and drained, but empowered! If I can do it, so can you!

Pumpkin Cardio Blast

In an effort to have a some fun with fall and burn a few calories, here's a quick little workout.  Perform each exercise for one minute, focusing on proper form, then immediately move on to the next exercise without resting.  Perform 2-6 sets (resting after each set).  Give it a try, adding your own unique twists and variations.  Let me know how it goes!

• PUMPKIN SQUAT.  Keeping your back straight and abs engaged, lower down with your weight in your heels.  Be sure your knees do not shoot over your toes.  Come back up to standing, shoulders over hips, abs tight. 

  

• PUMPKIN PUSHUPS.  One hand on pumpkin, one hand on ground.  Abs tight, knees on ground (knees off ground for added challenge), lower down for a count of 3, then press up for a count of 3. 

 

 
  

• PUMPKIN BURPEES.  Squat down, placing hands on pumpkin or ground.  Jump back to plank position.  (For an added challenge, perform a pushup here).  Jump feet back to pumpkin.  Stand up tall.  Repeat and perform quickly!

 

 

• CRAZY PUMPKIN CARDIO.  Get creative!  Jump laterally over your pumpkin, or do lunges, jumping jacks or toe taps.  Anything to get your heart pumping!

  

• PUMPKIN STRETCH.  Don't forget to cool down and stretch.  After you complete your workout and your heart rate has slowed down, try coming into child's pose.  Let the spine round over the thighs, and hips sink toward your heels.  Arms can can reach up overhead (as shown), rest down by your side, or take your palms together and reach behind your head for a tricep stretch.

 

This little workout does not need to be done with a pumpkin, or any other fall props, for that matter.  It is just a glimpse of how you can give yourself a little cardio boost at any time throughout your day.  Indoors or out.  As always, I look forward to your comments!  Have fun!

Disclaimer:  No pumpkins were injured or damaged in this workout.