After weeks filled with snow days, cooped up in the house with your kids, it’s time to get moving! Start with our quick warm up, then 3 rounds of 5 exercises, and remember to keep exercises slow and controlled to get the most out of your workout. Then finish with a deep breathing cool down.
Warm-up: Jump rope (with an invisible rope unless you have one!) for 60 seconds. Keep your shoulder back, core tight, and knees over toes.
2-3 Rounds of:
1.) 10 Walking lunges - 5 on each side, make sure your knee stays over or behind your toes. Add weights for a challenge.
2.) 30" to 60” Plank - Start short, increase time as you practice. Press through your shoulders and don't let your hips sag. Keep your elbows straight but not locked/hyper-extended.
3.) 10 Push-ups - Modify by doing them from your knees
4.) 15 Glute bridges - Keep your core tight and squeeze your glutes at the top
5.) 10 Tricep dips - Find a stable couch, bench, or other surface from which to do these. To make them easier, keep your feet closer to the bench, or don't dip down as far. To make them harder, move your feet farther away, and try straightening your legs.
Cool down: 2’ of Deep breathing - Lie on your back, and place one hand over your stomach and the other over your chest. Breathe slowly and deeply, and aim to feel your chest and stomach rise and fall simultaneously.
Steve Bartz, PT