Add in a dynamic warm up (brisk walking, plank “inch worms”, walking lunges with rotations) and finish with 10 minutes of static stretching for an effective, full-body workout.
Today’s weekend workout is provided by JFK Trainer Ryan Johnson. Here is a short and sweet workout for fitness fanatics and weekend warriors that can be done anytime, anywhere! You don’t need to exercise for hours each day to reap the health benefits. Something is ALWAYS better than nothing. So here is a workout that will take only about 20 minutes, and if you’re itching for more, add a few more rounds or go on a run or hike when you’re dong!
For this workout, you will be performing 6 different exercises. In the first round, perform 2 reps of each exercise. Perform all the exercises in a slow controlled tempo (each rep should take 3-4 seconds, except burps). Perform 5 more rounds, adding 2 reps to each exercise, each round (i.e. first round – 2 reps, second round – 4 reps, third round – 6 reps, etc). But first, start off with 3-5 minutes of a general warm-up (walking, jumping jacks, jogging, etc).
Exercises:
When you’re all finished, cool down with 3-5 minutes of walking and light stretching.
Students at Denver Center for International Studies (DCIS) working hard after school in the SBSM Fitness center. Helping students build a foundation of health and active living is one of the best things we can do for their long term health and wellness. Keep it up!
By Bruce Randolph SBSM Trainer Ismael Lujan
Today’s weekend workout requires only a medicine ball. If you do not have one, get creative with household “weights” such as a jug of milk. After 5-10 minutes of a dynamic warm-up — exercises such as plank walk-outs, gentle walking lunges with torso rotations, jumping jacks, and brisk walking — go into the first set. (Or, if it’s as nice a day for you as it is for us in Colorado, add in a short jog before and/or after!) You’ll complete 3 rounds of each exercise, 8-14 reps each.
Finish with a 5-10 minute cool down of light activity and stretches. Make sure to rehydrate well so your mind and body feels refreshed and motivated to keep up an active life!
By West Trainer Jake Spencer
Here is an amazingly simple yet effective full body workout that you can do almost anywhere. This workout will help to build muscle and burn calories with zero exercise equipment
Workout Steps:
Today’s workout is sweet and simple, and can take less than 20 minutes to complete. The focus is a combination of whole body high intensity intervals and core conditioning. Start with a 5-10 minute dynamic warm-up of exercises such as plank walk-outs, walking lunges with a torso rotation, knee-to-chest hugs, or if the weather allows, brisk walking. Then start into this 10-exercise workout, which alternates 2 high intensity exercises and 2 core conditioning exercises, each for 30 seconds. You’ll repeat this entire circuit 2-4 times, depending on how much time you have, and your fitness level. Rest as needed, but not more. Minimizing your rest will maximize results!
Finish with 5-10 minutes moderate cardio and stretching to cool down. Take each stretch to the point of muscular resistance, and hold for 30-60 seconds. Throughout this workout, remember to listen to your body. Push yourself, but the goal is to get a great workout not feel horrible. On a scale of 1-10, with one being no effort at all, and 10 being so hard you feel like you might die, your goal is to stay between a 5-8 throughout the workout. Enjoy the challenge!
By Abraham Lincoln Trainer Michelle Beachem So often I see people coming to the gym, cleaning up their eating, and generally thinking they are doing exactly what they need to do to lose weight. However, we all know the story isn’t that simple — even people who adopt healthier habits can struggle to shed those stubborn pounds. Here are seven common reasons why.
If you’re guilty of any of the above common mistakes, try incorporating these healthy strategies into your lifestyle. You might be surprised at the progress you’ll make!
Provided by MLK Trainer Holly Wells
There are many aspects of metabolism, including:
Our metabolism is the sum total of all anabolic (building up) and catabolic (breaking down) activity our body is engaging in every day. From restructuring bone mass and repairing mictrotrauma to digesting food and clearing toxins, our body is constantly working. More commonly though, metabolism is known as how many calories we burn or the energy we use as we engage in activities throughout the day. This is why there is much talk in the fitness industry about ways of increasing or speeding up our metabolism. The faster our metabolism, the more calories we can eat without gaining weight.
There are many factors that can influence our metabolism; it can vary from our genetic makeup and body composition to the foods we eat and the amount of physical activity we do throughout the day. Within a 24-hour period, 60 to 75 percent of the Total Daily Energy Expenditure (TDEE) is used when resting, 10 percent of energy use comes from eating and digesting food, the last 15 to 30 percent of our energy is spent engaging in daily activities and exercise. Exercise increases the amount of calories that we need throughout the day. One can boost their metabolism by participating in exercise 3-5 days a week and sticking to a diet consisting of nutrient rich foods such as fresh fruits and vegetables, lean proteins, and whole grains.
Cardio training and weight training are two training methods that can prevent a drop in one’s metabolic rate, which typically happens with age. Weight training both burns calories (direct metabolic effect) and builds muscle that requires extra calories even at rest. One study was conducted where the participants completed a resistance-training program, and after 6 months the participants increased their resting metabolic rate and were burning and extra 100 calories per day. An example of this type of program would be to complete 12-15 repetitions on each major muscle group (abs, biceps, glutes, quads) twice a week. Cardio training is another training method that can boost one’s metabolism. In a similar study to that previously described, participants did moderate intensity cardio exercises 3 to 5 days per week for 20-45 minutes for 16 months. The results of the study showed that the average increase in resting metabolic rate of the participants was 129 calories per day. Interval cardio training is a more powerful method that will maximize one’s metabolism in a short amount of time. This training method raises the metabolism several hours after the interval workout. An interval workout usually consists of a 5-minute warm up, alternating 2 minute of moderate intensity cardio with 30 seconds of all-out effort for 10–20 minutes, and a 3-5 minute cool down.
Although some factors of metabolism are outside of our control (gender, body type, genetics, etc) exercise is prime example of an active choice we can make that will increase our metabolism, which has a direct impact on body weight and composition.
References
Provided by JFK Trainer Ryan Johnson
Today’s workout is sweet and simple, and will leave you with that great post-exercise feeling without setting foot in a gym or using any complex equipment. First, start with 3-5 min of low intensity warm-up (i.e. brisk walking, dynamic stretches, plank walk-outs). Next, perform the following circuit of exercises 2-4 times with minimal rest in between circuits:
Finish with a 3-5 minute cool down — easy walking, yoga, etc — and an optional 10-20 minutes of static stretching, holding each stretch for 30-60 seconds. Happy Sweating!
This workout will help you get into the swing of the holidays, both mentally and physically. The 12-day workout is designed to progress from day to day, and similar to the song, each day we will be adding an additional exercise. Although a few primary exercises on the first few days may not seem like much, it’s meant to be a starting point, and can help you develop a health-focused mindset during a time of year when people tend to struggle the most. Feel free to add your own creative spark, maybe starting with a walk or jog. Then on day 12 you will perform all 12 exercise as a grand finale.
Day 1: 10 pushups
Day 2: 10 pushups, 15 sit-ups
Day 3: 10 pushups, 15 sit-ups, 20 jumping jacks
Day 4: 10 pushups, 15 sit-ups, 20 jumping jacks, 30 second plank
Day 5: 10 pushups, 15 sit-ups, 20 jumping jacks, 30 second plank, 10 squats
Day 6: 10 pushups, 15 sit-ups, 20 jumping jacks, 30 second plank, 10 squats, 15 Triceps Dips
Day 7: 10 pushups, 15 sit-ups, 20 jumping jacks, 30 second plank, 10 squats, 15 Triceps Dips, 20 lunges
Day 8: 10 pushups, 15 sit-ups, 20 jumping jacks, 30 second plank, 10 squats, 15 Triceps Dips, 20 lunges, 30 seconds running in place
Day 9: 10 pushups, 15 sit-ups, 20 jumping jacks, 30 second plank, 10 squats, 15 Triceps Dips, 20 lunges, 30 seconds running in place, 5 burpees
Day 10: 10 pushups, 15 sit-ups, 20 jumping jacks, 30 second plank, 10 squats, 15 Triceps Dips, 20 lunges, 30 seconds running in place, 5 burpees, 10 mountain climbers.
Day 11: 10 pushups, 15 sit-ups, 20 jumping jacks, 30 second plank, 10 squats, 15 Triceps Dips, 20 lunges, 30 seconds running in place, 5 burpees, 10 mountain climbers, 15 Crunches,
Day 12: 10 pushups, 15 sit-ups, 20 jumping jacks, 30 second plank, 10 squats, 15 Triceps Dips, 20 lunges, 30 seconds running in place, 5 burpees, 10 mountain climbers, 15 Crunches, 12 lunges (6 on each leg)
Sound Body Sound Mind 