Sometimes we need to take a break from our “normal” training routine, for a variety of reasons…travel, holidays, etc. That usually means more days off, and in some cases, that’s a good thing. But it’s also a time of finding balance between focusing on our goals and simply having “fun”…which I have found to be not only invigorating but SMART. And it’s this time of year when most of us start to think about the holidays rapidly approaching. With the busyness of the season, the thought may be...we’ll just “start again” in 2022. NOT SMART! That’s why I wanted to share this quick (15-20 minute) training routine with you. It’s a great way to be consistent…helping you move forward through the holiday season and into the new year.
ALWAYS START HERE! Warm-up (https://youtu.be/QD8ZwYjfCI4)
Moving well means maintaining a “STACKED” position…your head, over your shoulders, over your hips. The challenge here is to keep your breath under control. Do your best NOT to allow the work to force you into “sloppy” breathing. Coaching cues! Of course, STOP! if something hurts or you don’t feel well at any point. Here’s what you’re gonna need: - Comfortable /Clear space
- Maybe something for your head/neck - Maybe a mat - Timer - 1-2 Books - Chair/Counter Top (secure platform) - Beach Towel Here’s what you’re gonna do: - Set a timer for 15 - 20 minutes - Complete as many rounds as possible in that time - Record how many rounds you complete and reps for each move…to beat next time! 🧠 Remember! Rest as and when necessary.
💪 FORM FIRST!!! Smarter to do FEWER reps/rounds and finish STRONG.
Check it out:
1) SQUATTY SQUATS x 10 - Heels elevated (need a book or two) - Tall through upper back/neck - SUBTLE TUCK of your hips (gently pull back pockets to heels) - REACH: forward/down - FULL NASAL INHALE: down - FULL MOUTH EXHALE: up
2) PUSH-UPS x 10
- Tall through your upper back/neck. Best line ear to ankle.
- SUBTLE TUCK of your hips (gently pull back pockets to heels)
- FULL MOUTH EXHALE: push platform away (GET ABS! NO SHRUGGING!)
- FULL NASAL INHALE (SILENTLY)
- HOLD YOUR BREATH: Descend. Find a comfortable range of motion. Push back to start. Finish rep with a FULL MOUTH EXHALE.
- Repeat cycle
3) TOWEL HOLD x 60 sec
- Position towel under both feet towards the front of your foot
- SUBTLE TUCK of your hips (gently pull back pockets to heels)
- GENTLE UPWARD PULL on the towel. NO SLACK in your arms!
- Hips slightly behind head
- FULL MOUTH EXHALE: GET ABS!
- HOLD this position and breathe there
4) DEAD BUG HOLD (NASAL ONLY BREATHING!) x 90 sec
- Lie on your back
- SUBTLE TUCK of your hips (lower back kissing ground)
- Hips/knees bent. Feet relaxed
- NASAL EXHALE: reach arms long (NO NECK!)
- HOLD this position and breathe there (LONGER EXHALE than inhale!)
Let me know how it goes. And if you need any support staying consistent, I’d love to help:) Dedicated to your health and longevity, Mike
P.S. Curious and want to see if my training style is a good fit for you? Email me for a Complimentary Assessment & 1 Free Orientation Session. No gimmicks, no pressure, just a discussion about you! I want to help you move better and feel stronger. CLICK HERE to learn more.
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