Back to School: Well-Being 101
Here's your Workout for the Week 1!
There is a Beginner and Advanced. Feel free to mix and match if you'd like. Also, the workouts are based on approximately 10 minutes. If you have more time, run through them once, twice or 3x.
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 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
1. 60 Seconds: Walk or Run in Place
2. 60 Seconds: Alternating Knee Taps :
- With your core engaged, alternate lifting one knee up. Place 1 hand on a wall or chair for balance while you build your strength and balance.
- Be sure to not allow your hips to pop out to one side or another.
3. 60 seconds: Walk or Run in Place
4. 30 seconds: Wall Push-ups! Go slow and stop when you're fatigued.
- 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.
5. 60 seconds: Alternating Knee Taps
6. 30 seconds: Wall Push-ups! Go slow and stop when you're fatigued.
7. 60 seconds: Walk or Run in Place, gently slowing your pace down.
8. 30 Seconds on Each Side x 2: Bird Dog (video Below)
- This challenges your core, arms, legs, spinal extensors and your balance!
- Start on your hands and knees in a "tabletop" position. Tabletop is where you literally look like a table; your knees are directly under hips and your arms are directly under your shoulders. Your head is in neutral position and gazing at the ground.
- Engage your core. You should feel like your navel is reaching up into your lower back.
- Inhale. Raise your right leg up while still keeping your back flat and making sure that neither hip lifts higher than the other hip. Keep your foot flexed.
- If you feel stable, then reach your left arm out in front of you. You should feel like your arm and leg are both reaching for opposite sides of the room. Your palm should be turned inward.
- Hold for 30 seconds or until you feel like you've lost the form.
- Gently lower your arm and leg back to tabletop as you exhale.
9. Modified 100s:
- Form is REALLY important for this exercise. Come down on to the ground. I usually do this without shoes since this comes from Pilates but you can do it with sneakers on as well.
- Engage your core. If you're unsure how to engage your core, place one thumb on your lower rib and one thumb on your navel. Then, shorten the distance between the 2 thumbs by drawing your navel up towards your bottom rib. You can also imagine that someone is about to punch you. Our instinct is to engage our core.
- Bring your arms besides your hips.
- Tuck your chin into your chest like you are trying to hold a peach underneath your neck, without bruising it.
- Gently roll your shoulders up off the ground using your core muscles and lift your arms. Do not use your neck muscles. If this is too tough on your neck, simply leave your neck on the ground. It's still WORK! Don't worry.
- Tap your arms as if you tapping tiny puddles of water next to your hips as you inhale for a count of 5. Exhale for a count of 5. Use your core muscles to keep your torso still. This is where the work happens. Repeat this 10x.
- TIPS: Be sure not to allow your abdominals to protrude or "puff out" while you roll up. Again, leave your neck and shoulders on the ground if you feel any discomfort.
10. You Did it! Follow it up with some nice stretches!
10 Minute Advanced Workout
1. 60 Seconds: Running or Walking in Place
2. 60 Seconds: Rear Lunges with Arm Raise:
- Stand with both feet under your hips. Engage your core.
- Step the right foot back and raise your arms up.
- Step your right foot back and lower your arms.
- Repeat on the left.
- Continue to alternate.
- Try to work hard enough so that it's hard to carry on a conversation
3. 30 seconds: Modified or Full Push-ups
Come down to the earth with your arms under your shoulders. Your knees are either on the ground or extended in a full push-up.
Engage your core. Squeeze your glutes and legs together and push your heels back to help maintain your core. Make sure your shoulders are drawing in and down your back throughout the movement. In other words, they are not rounding.
Inhale. Lower yourself down to fist height on the ground. If that's too tough in the beginning, try a wall push-up or come down as far as you can while maintaining your form.
Exhale. Push yourself back up to the top of the push-up.
See how many you can do while still maintaining good form.
4. 30 seconds on each side (1 minute total): Bird Dog (see above or video)
5. 60 seconds: Rear Lunge with Arms
6. 30 seconds on each side (1 min total): Curling Bird Dog
7. 30 seconds: Swimming
- Lie face down. Reach your arms long in front of you.
- Engage your core. Push your pubic bone and hips into the earth.
- Keep your neck long, your gaze on the ground and your shoulders drawing down your back. Imagine that you are trying to squeeze a pencil between your shoulder blades. You can either have your arms reaching over your head, as pictured. Or, if this is tough on your shoulder joint, extend your arms out to the side, like a T.
- Inhale. Lift your heart and legs off the ground. Imagine that you are Superman flying around the world. The muscles in your upper back are the focus. You shouldn't feel it in your lower back. If you do, readjust or try only lifting up your heart.
- On your next inhalation, lift your right arm and left leg. Exhale. Lower your right arm and left leg so that you're back in Superman. You'll continue this pattern as if you were swimming at a brisk pace across a pool. Remember you're swimming, so don't slow down.
8. 30 Seconds: Modified or Full Push-Ups
9. 30 seconds: Jumping Jacks
10. Leg Pulses and Circles
- 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.
11. 60 seconds: Walk or Run in Place. Gradually cool down during this minute.
12. Stretch it out! You did it!
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