After this Taylor and I will be switching every two weeks so you get a whole month to try out these workouts.
A new client told me he wanted to exercise five times a week. I explained to him that the people who train five times a week took years to build up the stamina. He insisted and I designed a five day workout for him. He told me he wanted to put on size but was vegan. So I asked him how he was going to get enough protein. In the end he didn’t workout at all. Veganism is possible but you better do your homework on how to get complete proteins (grains and legumes, as an example) and B12, which most plants don’t have.
So for now we’re just going to do whole body routines that you can do 2-3 times a week (with at least a day in-between). Cardio you can do most days and that includes long walks (with some muscle building involved if you walk psychotic pups, or push a baby carriage uphill).
Last time we did a DB Circuit. Over the next month you can keep doing that Circuit or you can try this Callisthenic Circuit:
Calisthenic Circuit:
Warm-up: step on the spot, swing your arms, circle your hands and feet, swing your legs; get the joints warmed up. Can you skip or do jumping jacks? Yes, as long as it doesn’t irritate a pre-existing joint problem (ankle, knee, hip, lower back, neck).
Graduated Push-ups: If you can already do full out push-ups or knee push-ups, start with them, but if you can’t yet, start by doing push-ups off a kitchen counter, desk, dresser, steps, as long as its structurally sound.
Gloria Antwi PT: gloria.antwi@bell.net
Pull-ups: this can be difficult. You need to be prone and pull yourself up. A bar across two stable surfaces would work (stable chairs, saw horses) or do bent over rows using water bottles partially filled, pails equally filled with water. (Sorry we don’t have any pictures of pull-ups yet! so the below should give you an idea of how to use a pail or water container partially filled with water–but wrap it in a towel or use gloves).
Close Grip Push-ups for Triceps: Same as push-ups but keep your arms closer. You can also do dips off a stable surface (don’t use your legs!)
Biceps: Do your back pull-ups with reverse grip (palms facing you) and you will get some residual biceps exercise. (Sorry no picture)
Squats: proper squats with hands before you as you descend and as you ascend bring your arms back and point your thumbs up. (Don’t worry about the dots on Taylor that was for another blog. But that gives you an idea about turning your thumbs out).
Taylor Norris RMT: unionwellness.ca
Stationary Lunges: Get into a comfortable lunge position and go up and down with the same foot forward and backwards, then switch (only descend as far as comfortable so you don’t strain the knees).
Arla Kasaj, ND: akwellness@gmail.com,
Kneeling or Lying Outer Thigh
Krystal (Hamel) Gohl
Lying Inner Thigh (sorry, no picture but its the same as Krystal’s outer thigh but cross the upper leg over the lower and raise the lower leg).
You can add all sorts of core strengthening exercises: planks, bird/dog (superwoman or superman), Straight leg lifts (be careful with the lower back), dancing bug and Pilate’s like exercises where you sit and pedal or raise legs up and down.
* All pictures are the property of the models and twhealthhumor.
Watch for Taylor’s Stretch Blogs!
NWHealthFitness 