June 29, 2017

Push-Ups Too Easy?

Get Fit Quick Tip:

Do Plyometric Push-Ups

Begin in a push-up position. Pull your abdominal muscles in tight, with your spine aligned. Inhale and lower your body down toward the floor. Immediately upon extending your elbows, exhale, push up and jump both hands off the floor. Land gently, lowering your body down toward the floor to complete your rep. Begin with 5 repetitions.

 

*Consult your physician before performing exercise.

Breathe!

Get Fit Quick Tip:

Practice Deep Breathing!

Don’t underestimate the value of deep breathing during your day. Practice the daily habit of taking 2-3 regular deep breaths at a time. Begin by inhaling for a count of 3-4 seconds, and then exhaling for a count of 4-6 seconds. A regular practice will clear your mind, decrease tension in your muscles, decrease stress and increase energy.

Strengthen Your Core with this Plank

Get Fit Quick Tip:

Plank to strengthen your entire core!

Strengthen your entire core with this plank variation. Here’s how to begin:

Begin in a plank with your toes and hands on the floor. Place your hands directly below your shoulders. Keep your belly button up. Next, lift your right hand and left foot up off the floor. Hold for 2-3 seconds, then release. Next, lift your left hand and right foot up off the floor. Hold for 2-3 seconds, and release. Repeat for 10 total repetitions.

 

*Consult your physician before performing exercise.

 

Practice Your Form

Get Fit Quick Tip:

Practice Form!

If you’ve been at the weight lifting game for awhile, doing a quality-control check of your form is always productive. It’s easy to pick up bad habits here and there, or to crank out a sloppy set every so often. Check your alignment, check your posture, check your speed, check your range of motion, check your stability. Here’s how to begin:

Perform your exercise without weight, or with half the weight you usually do. How’s your form?

Don’t want to waste time? Quality-control your exercises as a range of motion warm-up without weights. Stand in front of the mirror and check your form points. A few minutes of quality control every few months is time and effort well spent! You’ll improve your results, and decrease risk of injury through logging a high-quality workout!

 

Improve Your Fitness with a Cardio Circuit

Get Fit Quick Tip:

Cardio Circuit

Do an at-home cardio circuit to burn calories. Do 10-15 reps each. Repeat 2-3 times through:

Jump Squats. Begin by lowering down into a squat. Immediately when standing, jump straight up overhead.

Jumping Jacks. Jump both feet wide, arms together overhead. Jump both feet together, arms back down to your sides.

Jog in Place. Jog in place focusing on powering your arms and lifting your knees up high.

 

*Consult your physician before performing exercise.

 

 

End-of-Day Total Body Stretch

Get Fit Quick Tip:

Total Body Stretch

Stretch your body into relaxation at the end of the day. Here’s how:

Begin seated with both legs out straight in front of you. Cross your right ankle over your left. Gently walk your hands forward bending your chest toward your knees. Hold for 10-20 seconds or 2 deep breaths, then release. Next, cross your left ankle over your right. Walk your hands forward, and hold for 10-20 seconds or 2 deep breaths, and then release.

 

*Consult your physician before performing exercise.

Want to start running?

Get Fit Quick Tip:

Walk/Run Intervals!

Want to start running, but don’t know where or how to begin? Walk/run intervals make the transition manageable. A common mistake is doing too much too soon. Here’s how to progress gradually reducing risk of injury and burnout:

Once you have a regular walking program 3 days a week, begin with 10 second intervals in the middle of your workout. Warm up for 8-10 minutes, perform a series of 10 second jogging or running intervals followed by 30 second or more walking intervals. Conclude your workout with a 5-10 minute cool down. Gradually, add seconds and then minutes to your jogging/running intervals and decrease your walking intervals.

 

*Consult your physician before performing exercise.

 

Ease Aching Feet

Get Fit Quick Tip:

Ease Aching Feet

Ease aching feet by rolling the bottom of your foot on a tennis ball. Begin seated:

Place a tennis ball on the floor. Next, place your bare foot on top of a tennis ball. Roll from your toes to your heel and back again for 10-20 rolls. Adjust pressure by pushing down harder or less.

Decrease upper body tension with this daily stretch

Get Fit Quick Tip:

Do a Wrist Stretch Daily!

Ease every day arm and hand tension with this daily stretch for your wrists and fingers. Here’s how:

Sit up tall with your shoulders down and back. Place both hands together with your fingers pointing toward the floor. Gently press your palms together. Hold for 10-30 seconds, then release.

 

*Consult your physician before performing exercise.

 

Strengthen your Abs: Crunch…Plus!

Get Fit Quick Tip:

Crunch-hold with both legs up!

 

To target your core try this crunch exercise:

Lie on your back on the floor. Lift both legs up, with your knees over your hips and your lower legs parallel to the floor. Next, lift your shoulder blades up off the floor to establish your starting position. For more of a challenge, extend both arms straight off the floor along the side of your body. Hold this position for 2 deep breaths or 10 seconds, then release. Do 3-5 reps.

 

*Consult your physician before performing exercise. This exercise is not for those with back injury concerns.