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Move it Monday: Workout of the Week

Welcome to Move it Monday!  Every Monday, we will feature a workout of the week – complete with cardio, strength training and core exercises. 

Incorporate this into your routine at least 2-3 times per week, on non-consecutive days.  Check back next Monday for the Workout of the Week feature!

 

What You Need: a FitBall, a set of dumbbells (5-10 pounds), resistance band and a bench or stair

Cardio: Walk or jog for at least 30 minutes.  You can choose to walk on the treadmill, or take advantage of the beautiful fall weather and take it outside.

treadmill

 

Now, for the LOWER BODY STRENGTH TRAINING!  For the next 3 exercises, complete 2 sets each of 12 repetitions.

1) Squat – Stand with arms next to your side. Lower your body until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.  Keep head forward, back straight and feet flat on the floor; equal distribution of weight throughout forefoot and heel.  Knees should point same direction as feet throughout movement.

Squat

Squat

 

2) Lunge –  Stand with arms by your sides.  Lunge forward with first leg. Land on heel then forefoot.  Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.  Return to original standing position by forcibly extending the hip and knee of the forward leg.  Repeat by alternating lunge with opposite leg.  Keep torso upright during lunge.

Squat

lunge2

 

3) Step-Up –  Stand facing the side of a bench.  Place foot of first leg on bench.  Stand on bench by extending the hip and knee of the first leg and place the foot of second leg on bench.  Step down with second leg by flexing the hip and knee of first leg.  Return to original standing position by placing foot of first leg to floor.  Repeat first step with opposite leg alternating first steps between legs.

StepUp1

Step Up 2

 

4) Deadlift – Grasp dumbbell (or barbell) with a shoulder width or slightly wider overhand or mixed grip.  Stand with a shoulder width or narrower stance.  With knees straight, lower dumbbell (or bar) by bending hips until hamstrings are tight, or just before lower back bends. Lift the dumbbell (or bar) by extending hips until upright. Pull shoulders slightly back at top of lift if rounded. Repeat.

deadlift 1

deadlift 2

Ready for some CORE EXERCISES!  Perform 2 sets of 20 repetitions for each.

5) Modified Bicycle Crunch – Lie face up on the floor and lace your fingers behind your head.  Bring right knee in towards the chest and lift the left shoulder blade off the ground without pulling on the neck.  Straighten the right leg out while simultaneously turning the upper body to the left, bringing the right elbow towards the left knee.  Switch sides, bringing the left elbow towards the right knee.  Continue alternating sides.

Modified Bicycle Crunch 1

Modified Bicycle Crunch 2

 

6) FitBall Basic Crunch – Sit comfortably upright on the ball with legs flat on the floor and knees bent approximately at right angles to the floor.  Place your hands across your chest or alternatively behind the head while ensuring you do not push the head too far forward.  Keep the head and neck as still as possible when you do the exercise. Lean backward so that the ball slides slightly forward while you maintain your feet flat on the floor in the same position. Tighten the abdominals as you control the rollout back and forward.  Repeat.

fitball crunch 1

fitball crunch 2

 

Finish each workout with 5-15 minutes of Stretches.

 

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