Simple Sunday Circuit

Today’s weekend workout can be done anytime, anywhere, and engages all the major muscle groups. Perform the following exercises as a circuit, doing one set of each with minimal rest between exercises.

If you’re unable to reach the prescribed number of reps in a given set, rest until you would reach the number of reps you were aiming for (or longer as needed).

After each circuit, rest 2 minutes. Repeat the circuit 2-3 times, or however many times you can in 20 minutes.

MUSCLE GROUP	EXERCISE	REPS
Quads	Bodyweight Squat	20
Chest/Delts	Standard Push-Up	20
Hamstrings	Reverse Lunge	20 (10 per leg)
Glutes	Glute Bridge	20
Abs	Crunch	20

Friday Photo from the Manitou Incline

May is almost over and the centers are winding down, but that doesn’t mean you should stop working out. There are many wonderful places along the front range that you can use in the summer for exercise! The Manitou Incline is one such place it will give you a ROCKING workout and is beautiful to boot!

Sunday Funday Weekend Workout

 By West SBSM Trainer Remi Hy. Short and sweet and to the point!

1. 20 Tuck jumps
2. 15 Tricep Dips
3. 10 Lunges (per leg) weighted
4. 10 Plank pushups
5. 20 Minutes of Cardio
6. 20 Tuck jumps
7. 15 Tricep Dips
8. 10 Lunges (per leg) weighted
9. 10 Plank pushups

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.

Dumbbell Complex Workout

Today’s workout, created by North SBSM Trainer Nicki Coghill, provides a full body workout with minimal equipment. You will need a set of dumbbells and a stability ball. If you’re looking to build a mini home-gym, these two pieces of equipment are a great start, and can be incorporated into a wide range of exercises to diversity your do-at-home workouts. Check out places like walmart or target for low-cost options, and can almost always be found on craigslist. And if you don’t have access to dumbbells and a stability ball, much of this workout can easily be modified and done as body-weight only circuit. So enlist a friend, turn on the tunes, and break a sweat, moving one step closer every day to healthy living.

The Warmup Warm up Wall Press x 10-15 All-4’s Opposite Arm-Leg Reach x 10-15

The Workout: Dumbbell Complex x 3 sets

• Front Plank w/alt leg lifts x 20
• Side Plank w/lateral leg raise x 10 each side
• Prone Y-T-A x 20 reps
• Mountain Climber x 20 reps
• Reverse Lunge to Row x 20 reps
• Forward Lunge to Opposite Arm Bicep Curl x 20 reps
• Squat to Overhead Shoulder Press x 20 reps
• Stability Ball Hip Extension to Chest Press x 20 reps
• Stability Ball Triceps Extension x 10 reps
• High Plank w/Alt shoulder touch x 20

The Cool Down: Eat doughnuts (or stretch…)

4 Exercises for Core Activation

Here are 4 exercises to get your core engaged in the morning for a long day of work or play. This workout can be completed in fewer than 5 minutes, but throw in a few more rounds if you have the time to maximize benefits

1. Plank with hand reach:

• Start in a forearm plank with shoulders above your elbows, forearms flat on the floor, spine long and strong, belly engaged, and feet wider than the hips.
• Slowly pick up one hand and, hovering just above the ground, move it forward across the ground until your arm is fully extended (this should take two seconds). Then, move it back to the starting position (another two seconds).
• Brace your abs so your trunk doesn’t move as you do this. Alternate sides for one minute.

2. Crossover Mountain Climber

• Start in a high plank position with your shoulders, elbows and wrists aligned, and your feet hip distance apart.
• Flex your right knee to the opposite elbow, twisting your lower body while keeping your shoulders square to the floor. Bring the leg across for two seconds and then return to the starting position for two seconds.
• Alternate each side for one minute

3. Side plank

• Come into a side plank with your shoulders above the supporting elbow, forearm flat on the floor and feet stacked on top of each other.
• Lift the bottom hip up and away from the floor, keeping the hips and shoulders stacked. Hold the non-supporting hand above the shoulder for 30 seconds, then repeat on the other side.

4. Bird Dog Plank

• Start on all fours in a tabletop position, with both hands and knees on the floor, wrists below shoulders, knees below hips. As you extend your right foot, raise your left (opposite) arm so they’re both level with your shoulders.
• Lift for two seconds and then lower for two. Complete 30 seconds, then switch to the other side and repeat.

Complete 2-4 rounds to increase core strength and activation. Remember, your core is what carries you through every movement throughout the day. Without a strong core, you’re leaving yourself susceptible to poor movement patterns, injury, and even chronic pain. Whether you’re a veteran exerciser or have never done a single sit-up, incorporating these four exercises into your daily routine will help improve health, mobility, and overall function.

Weekend Warrior 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:

• Pushups
• Squats
• Burpees
• Bicycle crunches

When you’re all finished, cool down with 3-5 minutes of walking and light stretching.

Friday Photo from DCIS

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!

 

 

Lucky 7 Medicine Ball Workout

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.

1. Power cross chops. Stand with feet wider than hip-width, and hold medicine ball in front of you. Pivot your right heel off the floor and, rotating through the hips and torso, bring medicine ball up over the left shoulder. Then chop the ball down and across your right thigh, lunging as you pivot your left heel off the floor. Do the same on the other side.
2. Figure 8 scoop. Hold medicine ball at chest level with feet wide. Step your left leg into a side lunge as you scoop the ball down and to the outside of your left thigh. Straighten back through center, lifting medicine ball above your head, then quickly repeating the movement on the other side. Think of tracing a figure-8 pattern with the ball as you move side-to-side.
3. Rock and roll up. Lie down on your back (or mat) with knees bent. Hold a medicine ball, and extend your arms overhead behind you. Pull the knees into the chess, and then use the weight of the ball and your core strength to help you rock up and then into a standing squat position.
4. Split push-up knee tuck. Get in a push-up position with feet wider than shoulder width. Place right hand on top of the medicine ball. Balancing on the ball, lower your body into a push up. As you push up, lift and bend your left knee across your chest, twisting your left knee toward your right hand. Come back to a plank position, and repeat. Once you’ve finished 8-14 reps, move ball to left hand, and repeat on the other side.
5. Front leg pass under- Hold the ball at your chest with your feet together. Take a large step forward with your left foot. Lower into a lunge, as you lower pass the ball from your right hand to your left under your left thigh. Press back to starting position, and repeat on the other side.
6. Balancing Burpee. Squat down and place the medicine ball on the floor while maintaining your arms extended. Shift weight onto the ball. Pressing your hands on top of the medicine ball jump your feet on to full plank position while maintaining balance. Jump feet back in to a squat. Quickly stand up and press medicine ball overhead
7. Weighted boat rock. Sit on the floor and place the medicine ball between the ankles, lifting your lower legs up so your shins are parallel to the floor. Use your legs to hold the medicine ball, and extend arms towards your feet, palms facing up. Keep your core engaged as you shift your weight to the right, and then the left, without losing balance.

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!

Friday Photo!

Friday Photo from Abraham Lincoln SBSM… Darlene G. working out at the AL High School SBSM Fitness Center and learning how to use the tricep extension cables. Keep it up!!

7 Common Running Injuries and their Treatments

By Abraham Lincoln SBSM Trainer Michelle Beachem

Can you believe there are only two months until the Colfax Marathon? Since many of you are likely training full tilt right now, I thought today would be a good day to discuss a few common running injuries and ways to prevent them, so that you can be at top form come race day! Remember, this article is intended to add to your knowledge and provide general guidance, and should not be used to diagnose injury. If you experience pain that doesn’t improve with rest, please consult your doctor for an individualized diagnosis and treatment program.

1. “Runner’s knee” is a common overuse injury. Runner’s knee has multiple causes, but It often occurs when your patella is out of alignment. Overuse, especially over a long period of time can cause the cartilage on your kneecap can wear down. When that happens, you may feel pain or stiffness around the patella. You many notice this more frequently when doing activities such as: going up or down stairs, squatting, or sitting with the affected knee/knees bent for a long time.
2. Stress fractures are small cracks in a bone that often cause pain and discomfort. It typically affects runners in their shins and feet and is often due to pushing too hard before your body is used to certain level of exertion. It is typically determined that one has a stress fracture when one has pain that gets worse with activity and subsides with rest. Rest with a stress fracture is very important, as continued stress on the injured area can lead to more serious injuries. 
3. Shin splints. This is pain that happens in the front or inside of the lower leg along the tibia, commonly referred to as the shin bone. Shin splints are a common occurrence after changing running routine. You many experience shin splints after running longer distances or increasing the number of days you run, too quickly. People who have flat feet are more prone to shin splints. Treatment of shin splints includes: rest, stretching exercises, and slow return to activity after several weeks of healing
4. Achilles tendinitis is the inflammation of the Achilles tendon, the large tendon that attaches the calf muscle to the back of the heel. Achilles tendinitis causes pain and stiffness in the area of the tendon, especially in the morning and with activity and is typically occurs due to repetitive stress to the tendon. Adding too much additional distance to your running routine can cause it. Tightness in your calf muscles can also contribute to the inflammation. Treatment of Achilles tendinitis includes: rest, icing the area, and calf stretches
5. Muscle pulls are small tears in your muscles, also called a muscle strain. It’s often caused by overstretching a muscle. If you pull a muscle, you may feel a popping sensation when the muscle tears. Treatment includes RICE: rest, ice, compression, and elevation. Muscle pulls commonly affects these muscles: hamstrings, quadriceps, calf, groin
6. IT (iliotibial) band syndrome causes pain on the outside edge of the knee. The IT band is a ligament that runs along the outside of the thigh, from the top of the hip to the outside of the knee. IT band syndrome often happens when this ligament thickens and rubs the patella causing inflammation. Treatment of the IT band includes: cutting back on exercise, heat and stretching before exercise, and icing the area after activity
7. Blisters are fluid-filled sacks on the surface of the skin. They are caused by friction between your shoes/socks and skin. To help prevent blisters: start using new shoes gradually, wear socks with a double layer, apply petroleum jelly or anti-friction cream on areas prone to blisters

Run happy!

Obviously what’s even better than treating these injuries is preventing them altogether, so be sure to gradually increase your training volume, avoiding rapid jumps in volume or intensity, as is typical of people excited to train for their first race. Listen to your body, rest when you need it, and reach out to a reputable coach if you’re looking for a more structured training schedule leading up to your race. Here’s to all the happy and healthy runners out there!