Many of us look forward to the weekend for several reasons, whether we have big plans or are just ready for some rest. If you’re like me, you have a hard time getting yourself to the gym on Saturday mornings when there are so many other things you’d rather be doing (like sleeping in).
When you finally do get up and around, there are a lot of workouts you can do right in your own home without any equipment other than your own body weight. These exercises are a great switch up from your regular gym routine and can benefit your body no matter how intense your normal workouts may be.
For this week’s Saturday Morning Drill, we’ve come up with several body weight and plyometric exercises that will get your blood pumping, sweat dripping and help strengthen your upper body and core. Among the many benefits of plyometric workouts are muscle development, speed, agility, endurance, coordination and fat loss. Let’s get started.
Just like a tough weightlifting routine at the gym, shoveling snow is also hard work. Treat it as you would any hardcore yet safe and effective workout and you will gain the benefits just as you would a carefully designed exercise program.
The following yoga poses and shoveling tips can help keep you strong, fit and protect your body from injury when the sidewalk is knee-deep in snow.
Recline Twist
A flexible spine is a healthy spine, especially when it comes to shoveling heavy snow. Practice this twist before and after shoveling.
Lie down on your back with your right knee pulled into your chest and your left leg extended on the floor. Reach for your right knee with your left hand and roll onto your left hip. Extend your right arm out to the side. Hold for 10 deep breaths and switch sides.
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Core work is an integral part of having a strong, lithe body with an upright and healthy posture, but if the mere thought of boat pose (an intense core centered yoga pose) makes you want to keel over and abandon ship, read how you can make it smooth sailing and much easier on yourself.
Don’t go overboard
Start with the basics. Before attempting the full expression of boat pose (with both legs and arms extended off the floor) practice the beginner version until you can fully integrate your core without compromising your low back.
Sit comfortably on your mat. Place both hands about 12 inches behind your hips and place them shoulder width apart. Bend both elbows and lean slightly onto your hands. Rock your pelvis forward just enough so you are teetering on top of your sit bones (the bony protrusions at the base of your pelvis).
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Fitness Magazine’s model Sarah, a trainer in New York City, maintains tight abdominals by running intervals, biking, and swimming regularly.
Sarah shares some of her favorite ab workouts with us. The best part is that they don’t require doing those dreaded crunches!
These ab workouts are ideal no matter if your fitness level is beginner, intermediate or advanced.
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Are you thinking about purchasing a new stability ball or having trouble finding the right size?
Stability balls come in all sizes and you need to find one that meets your exercise goals. Most stability balls provide you with a list of height and weight recommendations for each size so make sure to check the box or package for that, but if you can’t find the information laid out for you, here’s how to find the right size on your own.
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