Do you need a increase in your fitness motivation?
Engage in Smart Play today!
To perform smart play follow three (3) simple rules:
- Exercises must be easy to understand: Be able to explain each exercise in 30 seconds or less.
- The duration of each exercise must take only 90 seconds to 2 minutes to complete: High intensity and short duration exercises combat boredom.
- Perform a light-moderate warm-up for 5 to 10 minutes before an intense exercise circuit.
Play “Roll the Dice”
- 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.
- 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.
- 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.
- 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.
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.