Home Exercise Series (Upper & Lower)

Featured Video Play Icon
Image

I hope you are doing great and continuing with your weight loss, fitness and improved health.

We are hoping to see more positive progress towards returning to work this week.

I would like to remind you that your health and immune system are still #1 priority.

  • Try to avoid virus contact
  • If unavoidable, how well can your system fight it off?
  • How well will you be prepared for a possible occurrence later in the year?

Furthermore, early research is showing that one of the highest factors in contracting Covid-19 is Diabetes. 

Blood glucose and the health of your blood vessels and organs are within your control and need to be improved – we have in the past and will continue in the present and future to make blood glucose/Insulin management our top priority!

I wanted to include a home workout picture from Jerry J’s home garage gym. It doesn’t have to be fancy for now.  It’s just important to not completely give back your gains (progress) that you’ve worked so hard to achieve.

Image

Please send me more pics!!

***************

Here is an upper body and lower body workout put together for today.

It starts with a new chest press exercise.  If you don’t have a bar at home, use dumbbells, kettle bells or even your dog!

Either do this in a circuit:

  • Exercise 1
  • Exercise 2
  • Exercise 3
  • Exercise 4
  • Exercise 5
  • Exercise 6
  • Repeat back to Exercise 1

Or straight sets if more convenient 

  • Exercise 1 – 3 straight sets (do all three sets before going to the Exercise 2)
  • then Exercise 2 – 3 straight sets etc

You can do these independently or part of your bigger customized workout.

1) Chest Press 

  1. Begin laying on your back on a bench or the floor. 
  2. Hold weights (1 dumbbell in each hand, med ball, kettlebell or barbell) with your palms facing away from your face and begin with your elbows bent and the weight just above your chest.
  3. Press the weight up towards the ceiling until your arms are almost straight without locking your elbows.
  4. Return the weight back towards your chest without letting it drop and repeat.

2) Squat Press 

  1. Begin standing with feet shoulder width apart, holding your weight (med ball, dumbbell, plate, etc.) in front of your chest.
  2. Squat, as if you’re sitting back into a chair, keeping your weight on your heels and feet flat on the floor.
  3. Stand back to starting position, then press the weight straight up in the air and return to your starting position.
  4. Repeat.

3) Mountain Climbers

  1. Begin in a high plank position with your hands under your armpits and your core tight.
  2. One leg at a time, drive your knee towards your chest and return it to starting position. Immediately do the same with the other leg.
  3. Continue alternating legs and performing this exercise as fast as possible while maintaining proper form.

4) Crossover Crunch: 

  1. Put your legs in the air with knees bent at a 90 degree angle, ensure that your low back is flat on the floor.
  2. Lift your shoulders off the floor, engage your core and twist to meet your opposite elbow with opposite knee.
  3. Alternate sides in a twisting motion, return back to the starting position between each rep. 
  4. Modified: Keep the leg that isn’t meeting your elbow bent and lower it towards the floor, striking your heel before returning to the starting position.
  5. Advanced: Fully extend the leg that isn’t meeting your elbow.

5) Flutter Kicks: 

  1. Begin laying flat on your back with your hands placed under your lower back.
  2. Hover your legs above the floor, keeping them straight.
  3. ‘Flutter’ your legs by alternating which is higher than the other, keeping legs straight the entire time. 

6. Low plank, High Plank, Plank Up and Down (3-moves in one)

Based upon your ability

Front High Plank:

  1. Begin on your stomach with your hands under your armpits like you’re about to do a pushup.
  2. Hold this position, body flat and core tight.

Front Low Plank:

  1. Begin on your stomach with your forearms on the floor, elbows directly under your armpits.
  2. Hold yourself up off the floor with only your toes and forearms touching the floor.
  3. Hold this position, body flat and core tight.

Plank Up-Downs:

  1. Begin on your stomach with your hands under your armpits like you’re about to do a pushup.
  2. One arm at a time, lower your body down into a low plank position while keeping your hips as still as possible. Avoid swinging or rotating your hips as you move.
  3. One arm at a time, return to a high plank position and repeat.

Keep it going!!

Every little bit helps for now.

If you are under the belief (I am), that we will soon be back to training, this is your time to begin to get back into shape with your conditioning.

If you have kept up your training and nutrition throughout the entire ‘NY State on Pause’, awesome – almost there…keep it going!!

Leave a Reply

Your email address will not be published. Required fields are marked *