by Kerry Taylor
As I mentioned in my last blog, we have just completed our first quarter, and you may be where you want to be as far as getting back into shape is concerned, and some of you may be no where near where you want to be, but that’s okay. It’s a brand new day! I often get asked, “where do I start?” Well, that is a loaded question that can go in many different directions. The simplest and easiest answer I can give you is to hire a coach to help guide you to see where you are now and how you can get from point A to point B and beyond. But, if you’re at home scratching your head with smoke coming out of your ears kind of clueless,
I will give you this suggestion for the workout portion of getting started again. Given that the weather is turning the corner in the Northeast, you can get outside try and do some bodyweight workouts to knock the rust off your body. Here is a simple one you can use for yourself. If you are just getting started again, one time through may be enough, but if you are experienced and just need a jump start again, go through it a few times.
Bodyweight Squats x 15-20 reps
Push Ups x 5-10 reps
Reverse Lunges x 5-10 per side
Reclined Rows x 5-10 reps
High Plank x 15-30sec
Jumping Jacks x 15-30 reps
Add a warm up and cool down, which can be as simple as walking or jogging for 5 minutes in the beginning and at the end of your workout, depending on your fitness level, and you’re good to go.
“But Kerry, bodyweight exercises are simple and too easy for me.” Ah, yes, I could see how you could say that, but if you make some simple tweaks, the easiest bodyweight drills can become the hardest thing you’ve ever done before.
1. Increase your reps, even if it is one more rep than before
2. Decrease your rest period between movements
3. Use a new variation, there are a ton of variations of all bodyweight movements, think outside the box
4. Have more time under tension by slowing down each rep. Instead of taking 2 seconds on a push up, make it a 5 second push up
Here is a more challenging variation of the previous workout:
1.5 Bodyweight Squats x 20-30 reps
Eccentric Push Ups x 10-20 **3 sec down
Reverse Lunge w/ Front Foot Elevated x 10-20 per side
Pause Reclined Row x 10-15 **pause at the top
High Plank w/ Alt. Hip Slap x 20-30 reps
Seal Jacks x 20-30 reps
Kudos to you for taking control of your life and getting healthy and fit! While you’re on this journey, don’t let anything get in your way. There will always be obstacles but you have to do your best to overcome them. Remember, you always have access to the best tool in the world, your body! Use it for what it’s meant to do, move! Until next time, continue to live life 1 degree above the rest!!