“To start, I am thankful for all of the people around me who are giving positive and helpful information to help me keep learning and refining this craft. I am thankful for the healthy body I have worked to create and maintain, and for having access to information and resources to help keep moving in the right direction!
I am also thankful to work in a place that encourages lifestyle and habitual change, which as we all know is the key to long term success!”
My workout is one to help maintain healthy posture and keep muscles strong on top of that, while also working on agility, coordination, and stability!
10 minute warm up ( walk, jog, march, whatever you like doing to warm up)
1.Bird Dog/ Dead Bug Holds
We are going to start with core stability training. Using the bird dog or dead bug or both, extend opposite limbs and hold in the end range position with a neutral spine for 10 seconds. Repeat on each side 3 times each and focus on your core staying pulled in and engaged! (Google these if you have never done them)
2.Push ups
Whether you are in the full push up, on your knees, on a bench or table, or just holding a plank, challenge yourself to get 8-10 full range reps or 8-10 full breaths if holding the plank. Repeat for 3 sets.
3. Walking/ Reverse Lunges
Doing 8-10 lunges per side with a focus on quality and stability can really be a good warm up or strength and muscle developer. These can be done walking forward or as a reverse lunge in place. Focus on control and smooth transitions rep to rep! Repeat 2-3 times.
4.Step Switchbacks
Starting with one foot up on a block or step and the other on the floor, switch your feet as efficiently as you can with good form. Try and move your body as little as possible and limit excessive bouncing. Over time work on getting faster and more comfortable with the transition to work on foot speed and coordination. The higher the step the harder it will be. Try doing 10-20 first, and repeat 3 times!
5. Starfish Crunch
Laying on your back with your body spread out like a star, raise opposite limbs and crunch across while exhaling through the reps. Make sure to get your shoulder off the floor and slowly return to the ground and alternate sides. Wider with more rotation includes more obliques and more challenge! Try and do 8-10 reps for each side while alternating and repeat 3 times!
These 5 movements that can be done at the gym or at home with no equipment. Make sure to warm up and do some light stretching and prep drills to help be the most prepared for these exercises. Don’t go into it cold!
Hope everyone has a great holiday season and has a plan for the winter months. This is a great time to make a game plan so if anyone feels unprepared, lost, or just needs to revamp your program, I would love to help.
Email me directly at Chrisg@waverleyoaks.com for more help on staying successful into the new year!