Exercise Session #18

The 2014 Winter Olympics have begun! 

Here are 3 Olympian-inspired exercises to kick off your weekend:

Drop Lunges

Bode Miller Image source:  www.nydailynews.com

Bode Miller
Image source: http://www.nydailynews.com

  • Be a Pro-Skier!
  • Stand with your feet at shoulder width.  Step your right leg behind your left leg and lower into a squat position.  Step your right leg behind your left leg only as far as your leg and hip mobility will allow, keeping your hips squared.   Maintain a tall torso and engage your abdominals for the duration of this movement.  Return to the starting position, and perform movement on other side.

Lateral Ski Jumps

Jessica Jerome Image source:  www.teamusa.org

Jessica Jerome
Image source: http://www.teamusa.org

  • Ski Jumping is Your Sport!
  • Stand with your feet at shoulder width, toes pointing forward.  Bend your arms slightly at the elbow and hold your elbows near the sides of your body.  Align your head with your spine and focus on a point directly in front of you.  Lower into a squat position, slightly hinging forward at your hips and maintaining a straight spine.  While engaging your core, push off from both feet equally.  Jump to your right, landing on both feet with your knees bent.  Push off immediately and jump to your left.  Pump your arms upward as you lift and lower your arms as you land.  Continue movement for 3 to 5 minutes.

Incline Push-Up

  • Don’t Neglect Your Upper Body!
  • Place your hands on a box, bench, or step – or any other raised stable object.  Lower your body until your chest nearly touches the bench.  Pause  for 1 to 2 seconds and push up to the starting position.  Perform 10 to 20 repetitions.

Ready… Set… Go!

Let the games begin!

Reference:

Global Fit Blog (2014).  “An Olympically-charged Workout.” doi:  https://globalfit.com/blog/. Accessed on February 6, 2014.

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About rrluthi

Certified fitness expert with a passion for educating and empowering the 55 and better "chronologically-enriched" population about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, corporate wellness program facilitation and senior fitness program support.
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