Back to School: Well-Being 101

Here's your Workout for the Week 3!

This week is all about busting belly fat! Though everything we do in Well-being 101 is targeted towards maintaining a healthy weight and building strength and endurance, this one is specifically created to help reduce belly fat. How? The stress hormone cortisol can have impact on how our bodies handle and store fat especially in the abdominal region. We're working to counter this cortisol effect with a mixture of high and low intensity.

There is a beginner and advanced version of each exercise in the videos. Remember to go at your own pace. Stop if you feel discomfort or pain. And, respect how you're body is feeling each day.

Also, the Morning Meditation and Yoga sequence, included here,will be available any time. And, you don't have to just do it in the morning! :) Whenever you have 10 minutes is a great time to do it!

 
 

10 Minute Beginner Workout

Alternating knee taps

Alternating knee taps

Wall Push-Up!

Wall Push-Up!

1. 60 Seconds: Walk or Run in Place

2. 60 Seconds: Modified Rear Lunge with Arms

3. 60 Seconds: Tabletop with a Twist

  • Alternate each arm until the minute is up
  • Stop if you have any discomfort
  • Be sure to keep your core strong

4. 60 Seconds: Sumo Squats

  • Keep your core in and be sure to do the modified squat with your hands on your knees

5. 60 Seconds: Bird Dog

  • Alternate with 10 - 15 seconds hold on each leg
  • If you're feeling strong, try the curling bird dog

6. 60 Seconds: Modified Side lunge with Tap

7. 60 Seconds: Alternating Knee Taps at a slow pace

  • Remember from week 1. Keep your core strong and alternate lifting each knee.
  • Great for balance!

8. 60 Seconds: Shoulder Stabilization and Upper Back Strengthener (about 20 per side)

  • You can do these standing as well!

9. 30 Seconds: Modified Push-ups

  • Come to a wall with your arms underneath your shoulders. If you were to draw a line from your shoulder to your hands, your shoulder would be slightly higher. 
  • Engage your core. Keep squeezing your glutes and legs towards one another to help keep your core engaged. 
  • Maintain a straight line from your head to your tail bone. In other words, don't allow your back or shoulders to round.
  • Inhale. Lower yourself down to the wall. Come down far enough so that if you placed your fist underneath your nose, you'd touch. But, don't allow your head to come in front of your body. Keep your head in line with your spine.
  • Exhale as you push yourself back to the top of the push-up. 
  • Simply see how many you can do while maintaining good form.
  • TIPS:If you have shoulder or wrist issues, be sure to start with a wall push-up to take some pressure off of your wrists and shoulders. Also, if you're unable to come down to fist level, just come to wherever you can until you strengthen your muscles. 

10: 60 Seconds: Sumo Squats

11. 30 Seconds: Modified Push-ups

12. 60 Seconds: Walk in Place

You're Done! Stretch it Out!

 


10 Minute Advanced Workout

This workout uses the videos above but chooses the more advanced versions of each one! Again, you want a good heart rate on the more cardio intensive exercises like Rear lunge with Arms. Everyone will have a different pace however with their own personal health state.

1. 60 Seconds: Walk or Run in Place

2. 60 Seconds: Rear Lunge with Arms

3. 60 Seconds: Tabletop with a Twist

  • Alternate each arm until the minute is up
  • Stop if you have any discomfort
  • Be sure to keep your core strong

4. 60 Seconds: Modified or Full Sumo Squats

  • Keep your core in and be sure to do the modified squat with your hands on your knees

5. 60 Seconds: Bird Dog  and Curling Bird Dog

  • Alternate with 10 - 15 seconds hold on each leg for Bird Dog
  • Then, approximately 6 Curling Bird Dog on each side

6. 60 Seconds: Modified Side lunge with Tap

7. 60 Seconds: Leg Pulses and Circles

IMG_0553.JPG
  • Remember these from week 1. Keep your core strong 
  • Stand with your 2 feet directly under your hips.
  • Engage your core.
  • Bend your right knee slightly and then gently fold to the right so that arm is laying on a stool or chair. Be sure that your spine is straight. In other words, be sure that there is a straight line from your hips to your head.
  • Lift up your left leg and hold. This is the starting position.
  • Pulse your leg from the starting position up to the sky (about 1 - 2 inches). Pulse 30 times.
  • Without dropping your leg, do leg circles ie. pretend that you're drawing a tiny circle with your heel. Do this 16 x in one direction and then 16 x in the opposite direction. You should be feeling this in your hip and standing leg by now.
  • Repeat this on the opposite side. Then, repeat the entire process again.
  • Be sure to keep your leg even with your hip. Make sure that your foot keeps pointing straight ahead the entire time.

8. 60 Seconds: Shoulder Stabilization and Upper Back Strengthener (about 20 per side)

  • You can do these standing as well!

9. 30 Seconds: Modified or Full Push-ups

10: 60 Seconds: Sumo Squats

11. 30 Seconds: Modified or Full Push-ups

12. 60 Seconds: Walk in Place

You're Done! Stretch it Out! 


All material provided here is for informational or educational purposes only. Please consult your physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Use or reproduction of text or photographs is prohibited without written permission from WellStyles Consulting®.