Posts Tagged ‘new year’
Hey SW Readers!
Well, here we are finding ourselves in another new year. At Suburban Woman, we’re excited about all that 2017 has in store and can’t wait to partner with you in achieving your New Year goals and resolutions! That being said, we would love to hear more about what you’d like to see on our blog this year. Whether it’s the latest beauty trends, lifestyle tips, community happenings, profiles of inspiring women, or something else entirely, we want to hear from you! Feel free to comment on Facebook or the blog on our website to give us your feedback. We have no doubt this year will be the best yet and look forward to all the great things 2017 will bring!
The SW Team
by Jill Eggert, Centegra Health Bridge Fitness Center
Ladies, welcome to 2012. It’s a great time to celebrate new beginnings and move forward toward a better you. The “new you” may want to look better in jeans, improve arthritis symptoms or be the best single mom possible. Allow this new determined attitude for better health and strength to power your momentum in the coming year. Healthy and strong is a blend of physical and emotion well-being. No matter your circumstances, you have the power to move mountains girls. RESOLVE: firm determination to do something.
Being healthy and strong is more than losing those extra pounds you put on during the holidays. It’s about making choices that serve YOU. Now that the healthy living coach in me has expressed herself, it’s time for the personal trainer to guide you on a journey toward a better body. Yes, as a personal trainer and woman in her 50s, I plan to get into the best shape of my life this year. “How?” you ask. Circuit training! High-energy, continuous-movement, calorie-burning workouts! GET YOUR REAR IN GEAR THIS YEAR!!!
Our objective is to provide you with combination exercises that are easy to explain, can be done at any fitness level, are time-saving and require only the use of dumbbells since some may not belong to a gym. We understand that most women are looking for a program that is realistic and safe. If your desire is a hard-core circuit that meets your personal needs, Kathy and I are willing to help you KICK IT UP!
We recommend you do this work out three times a week with little rest between exercises to keep your heart rate elevated so you demolish more calories. We chose multi-joint movements for two reasons: the more body parts you move, the harder your body works, and the more calories you burn, you get the bigger bang for your buck. You’re building muscle while burning fat which is the best combination to get the results you desire. Plus, multi-joint exercises save time. No more excuses that time is an issue. We can all find 45 minutes, three times a week. Remember your RESOLVE!
Here’s the plan. Start off with a five-minute warm-up and complete 30 seconds of jumping jacks, alternate front kicks, jogging in place, jump roping and side hops. REPEAT. Then, do the exercises shown below for 20 to 60 seconds, based on your fitness level. If you’re a beginner, simply do five repetitions and build up slowly. Once you have completed these five multi-joint exercises, rest for 15 to 60 seconds before repeating the series again. Repeat the series three to six times.
Squats with overhead press (add a jump at the top)
- Stand with feet hip-width apart, holding dumbbells with arms at 90 degrees, elbows bent.
- Lower into a squat, keeping the knees behind the toes.
- Push back up while pushing the weights overhead with the palms facing out.
Push-ups (try staggering your hand position)
- Get down on your hands and knees, positioning the hands a bit wider than the shoulders.
- Push the knees up so that you’re resting on your hands and toes. Keep your abs engaged and make sure your body is in a straight line from your head to your heels.
- Bend your elbows and lower into a push-up until your elbows are at 90 degrees.
- Return to the starting position.
- To modify, try this move on your knees.
Plie with front raise (take the arms to a side raise)
- Begin in a wide stance with your toes out at a comfortable angle. Hold light to medium weights with your arms straight down, palms facing the thighs.
- Bend your knees and lower down into a squat, keeping your knees in line with your toes, your abs contracted and your back straight. Only go down as low as you can without compromising your flexibility or balance.
- Push back to the start position without locking the knees while slowly lifting your arms up to shoulder level, keeping your elbows slightly bent.
Stationary lunges with biceps
- Stand with your right foot forward and left foot back about three feet.
- Hold weight in each hand, and bend the knees to lower the body toward the floor. Keep the front knee behind the toes, and be sure to lower straight down rather than forward.
- Keep the torso straight and the abs in as you push through the front heel and back to starting position. Squeeze the biceps and bend the arms, curling the weights up toward the shoulders.
- Don’t lock the knees at the top of the movement.
- Repeat with your left foot forward and right foot back.
Single leg balance with row to tricep kickback (add a single leg squat)
- Stand on your right leg, taking the left leg out behind you.
- Start with your arms extended, then bring the elbows up next to your torso while holding dumbbells.
- Maintaining your balance, extend the elbows until teh arms are straight by contracting the triceps.
- Return your arms to the start position of the kickback and then all the way down to the start of the row.