After completing your 4 minutes of HEAT, your next step is Resistance Training:
3 Minutes of Compound Resistance Training:
This part of the workout uses resistance training to maximize your metabolism and your muscles. Each of the three strengthening exercises is repeated for one minute-performing as many repetitions as you possibly can while remembering to move safely and with proper form. The number of repetitions depends on how strong you are, and how difficult the exercise is for you. The exercises I will provide for you are body weight oriented, allowing you to exercise anytime, anywhere. But, if you’d like you can easily replace some of the resistance training exercises for an alternative (e.g. push-up vs. bench press). Or simply add dumbbells to the movements if they are too easy. Over time, as you get stronger, you will increase the number of repetitions, or increase the difficulty of the exercise, or both.
For resistance training, there are three important points to keep in mind:
1) Remember to keep your form throughout. Don’t sacrifice proper form for speed. Getting sloppy can lead to injury.
2) Push yourself: Perform as many repetitions as you can without breaking form and technique.
3) Don’t hold your breath!
Your 3 minutes of Resistance Training will be like this:
• 60 seconds – as many repetitions as you can do for Resistance Exercise #1
• 60 seconds – as many repetitions as you can do for Resistance Exercise #2
• 60 seconds – as many repetitions as you can do for Resistance Exercise #3 Grand total: 3 minutes of activity
Exercise #1: Rotating Squat Thrusts
Squat Thrusters with Rotation, a challenging exercise that combines a basic squat with a rotating motion as you stand up. Squat Thrusters with Rotation are a great exercise for working your legs, butt, and core.
Exercise #2: Chair/Bench Push-up
The Chair/Bench Push-up strengthens and tones your chest, shoulders and arms with a push-up performed using the back of a bench at a park or gym, or the back of a sturdy chair in a hotel, at home, or at the office.
Lean against the back of a chair/bench and walk your feet back 3-4 feet. Place your hands shoulder width apart. Lower your upper body slowly by bending your elbows and then extend to the starting position.
Exercise #3: Backward Lunges
This “butt blasting” movement is a great variation of the forward lunge. Here we change the exercise just a bit by stepping backward 3-4 feet with your left foot. Balance your weight between the heel of your front foot and the ball of your back foot. Lower the right thigh until parallel to the floor and lowering your left knee toward the floor without actually touching it. Alternate legs and lunges as many times as you can for 1 minute.
More to come in the next blog! Start small-but FINISH STRONG!
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