Get Back in Shape: Week 1 Workout B

Dec 12 / Build Muscle

 

WARMUP

Directions: Do one set of each exercise as directed.


Exercise 1: Three-Way Wall Tap

Do 8 reps each leg.

TIPS:

  • Stand a couple of feet away from a wall and balance on your right leg.

  • Tap your left foot on the wall directly in front of you. Then tap the wall as far to your left as your foot can reach. Finally, move your foot across your body and tap the wall as far to the right as your foot can reach. That’s one rep.

  • Do all your reps one leg, and then switch to the other leg.

  • If you lose your balance, simply put your foot down and reset.


Exercise Two: Half-Kneeling Hip Flexor Stretch

Do 15 reps each leg.

TIPS:

  • Place your down knee on a pad or mat.

  • Squeeze the glute of your back leg and hold it that way as you do the exercise.

  • Do 5 reps, then try moving your front foot forward a couple of inches. Do 5 more reps, and move it again if you can.

  • After you’ve done 15 reps, switch legs and repeat.

Exercise Three: Cat/Cow/Downward Dog Series

Do 3 reps each leg.

TIPS:

  • From the all-fours position, breathe in deep as you round your back away from the floor (like a scared cat).

  • Breathe out as you push your hips back and lower your back to the “cow” position.

  • Breathe in as you straighten your legs and arms, and push your tailbone back and up toward the ceiling. Push your heels toward the floor and relax your head between the arms. This is the downward dog position.

  • While in downward dog, take three deep breaths, and then return to the starting position, only don’t allow your knees to touch the floor. (They should be about an inch off the floor.) Pause for three seconds, and then lower your knees so that you’re on all fours again. That’s one rep.

Exercise Four: Seated Stickups

Do 10 reps.

TIPS:

  • Sit with your back to a wall and your legs in a “butterfly” position.

  • Place your arms against the wall in a “stickup” position.

  • Keeping your butt, upper back, elbows and hands in contact with the wall, slide your arms upward until they’re straight (or as far as you can). Then lower back down as far as you can. That’s one rep.

Exercise Five: Four-Way Step and Rotate

Do 5 reps.

TIPS:

  • Step forward and back with your left foot, followed forward and back with your right foot, rotating your torso as seen in the video.

  • Then step back with your right, followed by back with your left.

STRENGTH  WORKOUT

Directions: Do all five exercises as a circuit, performing one set of each exercise after another. For each exercise, start with a weight you can lift about 12 times, and then complete the number of reps shown. (You’ll never do more than 8 reps in any set.) Rest for the prescribed time between exercises. 

Note: The number of reps and the amount of rest will change with every circuit.

 

Start by doing 8 reps of each exercise, with 30 seconds of rest between movements. On Circuit 2, do 6 reps with 20 seconds rest. Work your way down to 2 reps using the chart below, then back up to 8 reps, and all the way back down to a 2—for a total of 10 sets. 

Circuits 1 + 7: 8 reps/30 seconds rest
Circuits 2 + 6 + 8: 6 reps/20 seconds rest
Circuits 3+ 5 + 9: 4 reps/20 seconds rest
Circuits 4 + 10: 2 reps/10 seconds rest

 

 

Exercise One: Goblet Squat

TIPS:

  • Make it easier or harder by adjusting the weight you use.

  • Push your hips back as you lower your body.

  • Keep your torso as upright as you can.

  • Slide your elbows inside of your knees.

Exercise Two: Kneeling Single-Arm Row

TIPS:

  • Make it easier or harder by adjusting the weight you use.

  • Keep your lower back naturally arched.

  • Squeeze your shoulder blade toward your spine.

  • Tuck your elbow close to your side. 

Exercise Three: Arnold Press

TIPS:

  • Make it easier or harder by adjusting the weight you use.

  • In the down position, pull your shoulders down and back.

  • As you press, squeeze your glutes and quadriceps for greater stability.

  • Press the dumbbells directly above your shoulders.

Exercise Four: Lateral Squat

TIPS:

  • Make it easier or harder by adjusting the weight you use.

  • Touch the dumbbell to the floor with each rep.

  • Push your hips back as you lower your body.

  • Both feet should be pointing forward.

Exercise Five: Single-Leg Romanian Deadlift

TIPS:

  • Make it easier or harder by adjusting the weight you use.

  • To lower your body, push your butt toward the wall behind you.

  • Keep your back naturally arched.

  • Your knees should be slightly bent, and remain the same from start to finish.

COOLDOWN

Directions: Do one set of each exercise as directed.

 

Exercise 1: Hamstring Stretch

Hold for 30 second each leg.

TIPS:

  • Try to keep your leg straight even if you can’t raise it as high. (So don’t bend your knee a lot in order to raise your leg higher. Do what you’re able to do.)

  • Grasp your leg with both hands wherever you’re able to. If you can’t raise your leg very high, you’ll grasp behind your thigh; if you’re very flexible, you can grasp behind your calf.

  • As you stretch, try to push your heel upward.

  • Take deep breaths as you hold the stretch.

Exercise 2: Quad Stretch

Hold for 30 seconds each leg.

TIPS:

  • Push your hip toward your heel to feel the stretch more.

  • Take deep breaths as you hold the stretch.

Exercise 3: Glutes Stretch

Hold for 30 seconds each leg.

TIPS:

  • Cross your left leg over your right so that your left ankle sits across your right thigh.

  • Grasp your right knee with each hand and gently pull your right leg back toward your chest. Hold that position.

  • Change leg positions and repeat.

  • Take deep breaths as you hold the stretch.

Exercise 4: Lat Stretch

Hold for 30 seconds each side.

TIPS:

  • Place your right arm on a bench as shown in the video. Then sit back until you feel a comfortable stretch in your lats (down the right side of your torso). Hold that position.

  • Repeat with your left arm.

  • Take deep breaths as you hold the stretch.

Exercise 5: Chest Stretch

Hold for 30 seconds each side.

TIPS:

  • Push your shoulder gently toward the floor. As you do this, focus on making your chest “open up.” Find a comfortable stretch and hold it.

  • Repeat on the other side.

  • Take deep breaths as you hold the stretch.

Exercise 6: Calf Stretch

Hold for 30 seconds each leg.

TIPS:

  • Place the balls of one foot on an elevated surface. Stand tall and lower your heel until you feel a comfortable stretch. Hold that position.

  • Repeat on the other side.

  • Take deep breaths as you hold the stretch.