Whether your summer involves running off to the beach, in season at the theatre, or heading to your favorite summer dance intensive, fitness is on everyone’s mind. Add these strength training exercises to your workout routine for an anytime, anywhere sweat sesh that will keep you fit all summer long.
1. PILATES HUNDRED
REPETITIONS: Repeat inhale for 5 and exhale for 5 breathing sequence 10X - 100 counts!
CUES: Reach your hands away from your thighs so your arms are very long and the elastic does not touch your legs. Double check here to make sure your legs are in a perfect table top position. Make sure to never release the tension as you pulse your arms. Keep your gaze in towards your belly button to avoid tension in your neck.
2. FLEXISTRETCHER BICEP CURL
REPETITIONS: Repeat 10X
CUES: Perform the curling movement slowly and with control, pulling both hands up towards your torso. This will help you feel the resistance training from the Flexistretcher.
3. MONSTER WALKS
REPETITION: Begin with 10 walks forward and 10 walks back Repeat 3-5X.
CUES: Slightly bend the elbows, keeping them glued by your side, to prevent them from moving behind you. With palms facing up, maintain the bicep curl. Pull up enough so you feel the resistance in your legs and arms. Watch out for the pelvis tilting, keeping the hip bones level while concentrating on movement in the leg only.
Expert Tip! The American College of Sports Medicine (ACSM) recommends that a strength training program should be performed a minimum of two non-consecutive days each week, with one set of 8 to 12 repetitions for healthy adults.
TO ADVANCE YOUR STRENGTH TRAINING PRACTICE, FOCUS ON....
- Adjusting the level of resistance.
- Increasing the number of repetitions.
- Changing the pace of the exercise.