A great workout routine is like a puzzle; many pieces coming together in the right order to complete the objective. As a trainer, I see a lot of “routines” being performed; however, the pieces to the puzzle seem to be a bit off. If you’re like me, I want to do things right so I don’t waste my time creating a mess of injuries and traumatizing embarrassment. That being said, I wanted to share with you a few exercises you could add to your own routine in case you haven’t already. This article is a continuum to our first workout routine we provided in the months past.
The lunge is an aggressive way to tackle the lower body, specifically the glutes and hamstrings. It’s a technical move that if done correctly, will render your rear side sore for days! The lunge begins with feet side to side, then moving one forward enough to step at least 2-4 feet from your starting position. Once the leading foot touches the ground, allow the back knee to drop, creating a 90° angle at both knees. From here, the back knee should touch the ground so you’ve assured a full range of motion. Next, allow the leg in front to push you up and forward so that the back leg can catch up. Perform 3 sets of 10-12 at first and build from there, these can handle some volume!
Hint: hands on ears allow you to notice if your head and chest is dropping, for these should remain forward throughout the entire movement once comfortable performing. Also, remember to keep the front foot always down when at the bottom position and never let the knee move over the toe.
The Side Plank:
Grueling as it sounds, the side plank is a sister to the front plank and can be performed in many different ways. The most basic is from the picture displayed. To start, lie on either side with your elbow comfortably under the armpit region. Next, stack the feet on each other and simply elevate the hips until your body is straight. Now you’re planking! Perform 2 sets of 30 seconds-2 minutes each side.
Hint: If too hard, let the knee touch the ground as a way to build up strength before going to feet and elbows only
A great way to get the old ticker racing is a fast set of mountain climbers. These are what we classify as plyometrics. Plyometrics incorporate a lot of strength and fast pace movement combined with coordination. The climbers are a useful tool used to target the abdominal region and hip flexors specifically. To start, literally get in a sprinters stance with one foot back and the other knee bent under the torso. Chest is positioned over the hands for the entire movement. Both toes are pressed into the ground, and then simply switch the feet back and forth so that they land simultaneously. Perform 2-3 sets of 10-20 each side.
Hint: Be careful not to bring the knees too far forward, for they should not go past the chest line. Also, keep the knees and legs in a straight line so that the knees stay under your body.