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As the one year mark of quarantine quickly approaches, many of us are feeling the negative effects of our new and not-so-normal routines. Along with the challenges quarantine has presented, the holidays and winter weather are upon us. If you are one of the many people impacted by a COVID shutting down your gym, holiday to-do lists taking up all of your time or winter weather limiting your outdoor activity - then this workout is for you!

 

This moderate intensity workout will help you tackle the recommended 75 minutes of moderate activity per week in manageable chunks. Always warm up with 5 minutes of walking, jogging in place or other low intensity activity to steadily increase your heart rate. Cool down with slow, full body stretching. The conditioning portion of the workout consists of 4 movements and should be repeated 2 to 3 times. Pro tip: break the 2 to 3 rounds of conditioning up throughout the day to help boost energy and metabolism throughout the day!

 

1. Tricep Pushup


Targets: triceps, shoulders, chest, abdomen
Instructions: 30 - 60 seconds As Many Reps As Possible (AMRAP)

 

Tricep Pushup

 

 

 

 

 

 

 

 

 

 

 

a. Begin in a modified pushup (knees down) or full pushup. Hands will be positioned under the chest 6 - 8 inches apart.

b. Draw the abdomen in to support the back, lift head slightly.
c. Perform as many repetitions as possible (AMRAP) in 30 - 60 seconds while focusing on squeezing the elbows close to the sides of the body.

 

2. Superman to Plank

 
Targets: arms, back, shoulders, core
Instructions: perform 5 - 10 reps 

 

a. Begin on stomach, legs extended, arms extended overhead preparing for superman.
b. Move into superman position by lifting your extended arms, aligning biceps with ears. Lift the chest as high as possible and lift the legs off the ground while keeping knees close together.
c. Hold superman position for 10 seconds. 
d. Relax arms, chest and legs back to the ground then immediately push up into a plank or modified plank. Focus on drawing in the stomach to help maintain a flat back.
e. Hold the plank position for 10 seconds. 
f. Repeat superman holds and plank holds with minimal rest for 5 to 10 repetitions.

 

3. Glute Bridge to Butterfly Bridge 

 

Targets: glutes, hamstrings, hip abductors, core

Instructions: glute bridge 30 seconds AMRAP + butterfly bridge 30 seconds AMRAP

 

a. Begin glute bridge on back, knees bent at 90 degree angle. Feet planted in line with hips, drive heels into the ground. 
b. Hands can be by your sides or crossed over the chest as you lift the hips off the ground. 
c. Focus on maintaining knee alignment with hips, draw abdomen in, hold hips as high as you can while squeezing the glutes.
d. Lower hips to hover off the ground, repeat with controlled motions for 30 seconds. 
e. With minimal rest, transition to the butterfly bridge. Reset original position, then drop both knees to the sides (like a butterfly stretch). 
f. Driving weight through the outer edges of the feet and keeping knees low repeat bridging motion for 30 seconds using controlled motions. 

 

Glute Bridge to Butterfly Bridge

 

4. Lateral Lunges


Targets: legs and glutes
Instructions: repeat 10 - 20 repetitions on each side. Optional: hold hands overhead, biceps by ears while squeezing shoulder blades together for an additional challenge.


a. Begin in standing position. Take a large step to the right side, shift weight back to the heel of the right foot and drop the hips down and back like you're sitting in a chair. 
b. Chest stays high, shoulders back, abdomen drawn in. 
c. Press through the right foot to return the body to an upright position.
d. Complete 10 - 20 repetitions on the right side, then switch sides.

 

Lateral Lunges

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Enjoy this fast and efficient workout program safely by always consulting a physician before starting a new exercise routine. For more health and wellness tips visit www.sitewellsolutions.com.

 

 

About SiteWell Solutions

SiteWell Solutions is committed to supporting business and organizations with health, wellness and injury prevention services. A healthy workforce is proven to be more engaged, productive and happier. It is our mission to deliver these outcomes to every organization we serve. Our services include onsite and virtual corporate wellness programs, industrial athlete training, injury prevention services, chronic disease management, employee resilience support services and much more. Contact info@sitewellsolutions.com today to find out how we can optimize your organization.

 

08 December 2020

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