Exercise Session #20

What is your fitness goal this year?

More strength and core training?

More cardio?

Engage in a Spinning program?

Participate in Cross Fit?

Or, just join a gym?

Regardless of your goal, try this mixed exercise circuit!

For fitness beginners, it will give you an idea of your likes, dislikes, and overall fitness level  –  What are your preferred exercises at the gym?

Warm-Up

Self-Myofascial Release (SMR, or Foam Rolling):

  • Gastrocnemius, Tensor Fascia Latae (TFL), Latissimus Dorsi
  • 1 set; 30 sec. hold for each muscle group

Dynamic Stretches:

  • Multiplanar Lunge – 1 set; 10 reps.
  • Push-Up with Rotation – 1 set; 10 reps.
  • Prisoner Squat – 1 set; 10 reps.

Cardio:

  • Your choice – Treadmill, Elliptical, Stairclimber, Recumbent Bike, or Erg
  • 1 set; 5 min.

Core/Balance/Plyometric

Single-Leg Balance and Reach:

  • 2 sets; 8 reps.; slow tempo
  • Progression:  Stand on foam pad or BOSU

Floor Prone Cobra (“Supermans”):

  • 2 sets; 10 reps.; hold for 1 – 2 sec.
  • Regression:  Perform exercise in quadruped position
  • Progression:  Perform exercise on Swiss ball

Single-Leg Medicine Ball Throw and Catch:

  • 2 sets; 10 reps.; fast tempo
  • Regression:  Perform exercise on two feet
  • Progression:  Stand on foam pad or BOSU, increase velocity of ball, or change direction of ball

Box Jumps:

  • 2 sets; 10 reps.; fast tempo
  • Regression:  Lower box height
  • Progression:  Raise box height

Resistance

Side Lunge to Two-Arm Dumbbell Overhead Press:

  • 2 sets; 10 reps.; 2/0/2 tempo
  • Regression:  Reduce dumbbell load
  • Progression:  Increase dumbbell load

Step-Up to Balance with Dumbbells:

  • 2 sets; 10 reps.; 2/0/2 tempo
  • Regression:  Reduce or omit dumbbell load, and/or decrease step height
  • Progression:  Increase dumbbell load, and/or raise step height

Lunge Jumps:

  • 2 sets; 10 reps.; fast tempo
  • Progression:  Increase speed or add light weight (eg. hold dumbbell in each hand or medicine ball in front of torso)

Two-Arm Dumbbell Chest Press:

  • 2 sets; 10 reps.; 2/0/2 tempo
  • Regression:  Reduce dumbbell load
  • Progression:  Increase dumbbell load or perform exercise on Swiss ball

Cool-Down

Self-Myofasical Release (SMR, or Foam Rolling):

  • Gastrocnemius, Tensor Fascia Latae (TFL), Latissimus Dorsi
  • 1 set; 30 sec. hold for each muscle group

Static Stretching:

  • Gastrocnemius, Hip Flexors, Latissimus Dorsi
  • 1 set; 30 sec. hold for each muscle group

 

 

 

Reference:

NASM Blog. (2014). “Mixed Phase Winter Sports Circuit.” Posted on February 9, 2014. doi:  http://blog.nasm.org/winter-sports/mixed-phase-winter-sports-circuit/ Accessed on February 11, 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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