With winter knocking at the door, this is a great time to get your body ready for all the g-forces, bobbing and turning you will put your body through this season.
Let’s be honest…most of us are weekend warriors and surf a desk or some sort of seat in our regular time. So let’s get those limbs and core strong so the weekends are a little more fun and the weekdays are a little less sore!
This not so Olympian workout that can be done at home or at your local gym and it will get you better prepared for what’s to come in the winter season.
Warm up is very important for the body and mind to prepare for the exercises; it should take about 5-7mins and include exercises like skipping or jumping jacks and stretching.
Here is a great warm up routine that activates all areas of the body https://www.youtube.com/watch?v=R0mMyV5OtcM
Before doing any exercise routine make sure you’re healthy and have been cleared by a doctor to exercise. If you have never lifted weights or performed workout style exercises I strongly suggest you consult a certified personal trainer to make sure your positioning and movements are correct.
I like to pair exercise together to keep it interesting and to keep moving. When exercises are paired together I find I do not need to rest as much as single exercises.
How to: Each pair of exercises has 10 repetitions (reps) to be performed for 3 sets or rounds, alternating the exercises. So, perform exercise A for 10 reps and immediately perform exercise B for 10 reps and then rest, that is one set or round.
Box Jumps + Weighted Twist
Box Jumps: Height is not always the goal; sometimes it’s just to jump. Choose something you know you can jump onto, one step in a staircase, or even a board on the floor. Some gyms will have stackable boxes that are ideal. Start by facing the box or platform in a knees bent and ready position, when you’re ready, with both feet/legs, bend down and jump on to the obstacle, landing in a squat/bent position and stand up tall to complete the movement. Step down and do it again. Challenge yourself by adding more height to the box, start further away from the box or add reps. This is for your mind just as much as your body. Start small and work your way up. This exercise will get your ready for when you have to jump over those fence lines or be limber to dodge a body in the lift line.
Weighted Twist: Find something that’s heavy for you and sit on the floor with your feet in front. Holding your weight straight out in front, try to lean back a little. Rotate your core so your hands and the weight come all the way to one side, and even behind you, it’s ok to bend your arms and the end of the rotation, a full range of movement is the focus. Rotate to the other side, going to both sides is 1 rep. Challenge yourself by leaning back more or adding weight.
Step-out Lunges + Plank
Step-out Lunges: From a standing position, step out with one leg far enough to lower your body to let your back knee bend to touch the floor while keeping your front knee over your front foot and toward your little toe. Without your hands to help, push off the floor with your front foot to return to the standing position. Complete 10 reps on one side before switching to the other. Challenge yourself by holding weights, closing your eyes, or adding reps.
Plank: Starting in a push up position, bend your arms so you are supporting your upper body weight on your elbows. This is the plank position. Try pulling the bottom of your spine in towards your chin to maintain proper positioning. Hold this position for at least 20s-30s. Challenge yourself by holding the plank longer or by adding weight to your back
Sumo Squats + Leg Raises
Sumo Squats: Standing, spread your feet so they are wider than your shoulders, if it’s more comfortable, you can turn your feet outwards like a duck stance. Keep your back straight and bend your knees to lower yourself towards the floor as far as you can. To come back up think of squeezing your inner thighs to help you ascend. A straight back is the key to good body positioning. Challenge yourself by holding weights and adding reps.
Leg Raises: Start by lying your back on the floor, with your arms either by your side or laid out in a “t”. Thinking about only using your core, raise your legs off the ground until they are in a “L” or perpendicular to the floor, at the top squeeze your core to slightly lift your hips off the ground, and slowly lower your legs back to the floor. This is one rep. Challenge yourself by slowing the movement, adding weight to your ankles, or adding reps.
I swear by these movements and exercises and implement them or variations of them into my workouts on a weekly basis. But I don’t just train for my sport, I train for life…so bring it!