Smart Play: Part 1

Do you need a increase in your fitness motivation?

Engage in Smart Play today!

To perform smart play follow three (3) simple rules:

  1. Exercises must be easy to understand:  Be able to explain each exercise in 30 seconds or less.
  2. The duration of each exercise must take only 90 seconds to 2 minutes to complete:  High intensity and short duration exercises combat boredom.
  3. Perform a light-moderate warm-up for 5 to 10 minutes before an intense exercise circuit.

Play “Roll the Dice”

The Game

  • Grab two (2) dice.  Each number on (each side of) the die represents one of the six exercises below (or you may choose your own exercises).  Roll one die at a time.  The first roll determines which exercise to perform, and the second roll denotes the number of repetitions.
  • Perform the following exercises with kettlebells for a fun variation, however you may choose to use traditional weights instead.  Whether you use kettlebells or dumbbells, try to maintain a weight amount in the 75% to 85% range of your one-rep maximum for each exercise.

Single Arm Squat and Press

  • Stand with one kettle bell in right hand, resting against shoulder.
  • Squat so thighs are parallel to floor.
  • Stand up, and extend right arm to press kettlebell overhead.
  • Lower kettlebell to shoulder.
  • Repeat exercise on left side.

Push-Up with Plank Row

  • Start in a plank position (arms extended and body in  a straight line from head to heels) with a kettlebell in each hand.
  • Slowly bend arms (maintaining alignment and elbows close to body) until chest is nearly level with wrists.
  • Push-up, extending arms.
  • When arms are fully extended, lift the right kettlebell until the right elbow passes the torso.
  • Lower and push-up again, and repeat exercise on the left side.
  • Regression:  Avoid push-up, and only perform plank row.

Bent Over Reverse Fly

  • Stand with a kettlebell in each hand.
  • Bend forward at hips until torso is almost parallel to the floor with arms beneath shoulders.
  • Squeeze shoulder blades together and depress shoulders.
  • Maintaining a slight bend at elbows, raise arms out to the sides until they are parallel to the floor.
  • Lower arms, and repeat exercise.

Turkish Get-Up

  • Lie on back with one kettlebell in right hand with right arm extended above and right knee bent (with foot flat on floor).
  • Rise up, keeping right arm extended and coming up onto left elbow.
  • Extend left arm, rising up almost into a seated position.
  • Push down into left arm and right foot while bringing hips off floor, with left leg extended in front.
  • Thread left foot under body and place left knee on ground.
  • Push up from left arm and move body around to come to a kneeling position on left knee and right foot.  You are facing forward with kettlebell still raised overhead.
  • Push off of right foot to come to a standing position.
  • Reverse the steps back to starting position to complete one repetition.
  • Perform on other side, reversing arm and leg movements.

V Twist

  • Sit on floor with back straight, legs in front, knees bent, and feet on floor.
  • Hold a kettlebell (or medicine ball or dumbbell) with both hands.
  • Turn torso to rotate the kettlebell (or medicine ball or dumbbell) from side to side, lightly touching the floor on each side.
  • Each left-right rotation is one repetition.

Reverse Lunge

  • Stand straight with feet shoulder-width apart and one kettlebell in right hand, held at shoulder height.
  • Step way back with right foot, lowering right knee to the floor and bending right leg so left thigh is parallel to the floor; avoid left knee moving past toes.
  • Keep chest up and eyes facing straight ahead.  Shoulder aligned with hips.
  • Push up to standing position using left leg.
  • Switch arms, holding kettlebell in left hand at shoulder height.
  • Repeat, stepping back with left foot.

Reference:

Fiske, B. (2014). The Power of Play. The Training Edge, Spring, 26-27. Retrieved from http://thetrainingedgemagazine.com/issues/NASM-Training-Edge-Spring-2014.pdf.

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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.
This entry was posted in Core Strengthening Exercises, Daily Workout, Inspiration, Tips to Stay Active and Keep Moving and tagged , , , , , , , , , , , , , , . Bookmark the permalink.

3 Responses to Smart Play: Part 1

  1. I love your concept Robin! Make exercise a game, and play like we did when we were kids. I can remember playing all day, exercising, and never getting burned out!

    Like

  2. Nick Outlaw says:

    What a wonderful concept Robin! Making exercise enjoyable again, to play like we did when we were kids. I remember running around all day and never getting burned out!

    Like

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