Home Workout Series (Slam IT!)

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Happy Monday! I hope you had a wonderful and HEALTHY weekend! 

Time to get the old metabolism moving again… As I remind clients often, It’s good to be active but great to be metabolic

What does that mean? 

Metabolism is the rate or speed in which your body used calories (food) for fuel. 

When we’re younger, we have a faster metabolism for many reasons but primarily because we are developing lean muscle tissue. When we’re older, (after the age of about 30) we naturally lose lean muscle tissue so metabolism slows. 

Q: How do we get muscle tissue back?

Answer: Begin to re-develop muscle tissue.

Q: How do we do that?

Answer: Strength training at least three (3) days per week works best.

Q: What if I’m too old?

Answer: No such thing.  While you may not be able to redevelop lean muscle tissue like you did when you were in your teens and 20s, muscle tissue can redevelop (albeit at a slower rate) at any age.  Yes, even in you 80s and 90s and beyond!

Q: Will muscle tissue make me big and bulky like a football player?

Answer: Not a chance and we wish it was that easy!  Muscle tissue is smaller than fat.,  In fact, it’s 1/3 the size.  The next time your pants don’t fit well ask yourself the question:”Do these pants not fit because I am getting so darn muscular?”Chances are NO! 

In the 26-years I have helped people with their health and fitness most people don’t say: ‘Derek, I’m just getting too fit.  I need to back off.

Here is a SLAMMING good workout put together for you today. It starts with a new chest press exercise. 

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

1) Kneeling Med Ball Slam: 

  1. Begin in a high kneel position, holding the medicine ball at your chest.
  2. Raise the ball up over your head and slam it towards the ground – make sure you follow the motion all the way through, even after releasing the ball!
  3. Pick up the ball and repeat.

2) Medicine Ball Curl + Chest Press 

  1. Begin standing, kneeling or sitting with the medicine ball (or other weight) held in front of you, close to your body. Face your palms out and keep a slight bend in your elbows.
  2. Curl the weight up towards you so that your palms are facing your shoulders, then return the weight to starting position.
  3. Repeat this exercise 3 times, then perform a chest press.
  4. Hold the weight with both hands in front of your chest, press the weight away from your body so that your arms are straight, then return the weight to in front of your chest.
  5. Repeat the entire series.

3) Upright Row: 

  1. Using a barbell or two dumbbells, stand or kneel while holding the weight with straight arms in front of you, palms facing in.
  2. Keep the weight close to your body while you pull it up towards your chin, allowing your elbows to stick up on either side of your head.
  3. Return to starting position and repeat. 

4) Overhead Press: 

  1. Begin in a high kneel position, hold the weight (barbell or two dumbbells) in front of your chest with your palms facing out.
  2. Press the weight straight up over your head, and return it to starting position.
  3. Repeat.
  4. Advanced: Sit back on your heels while holding the weight, then move to a high kneel, perform the overhead press, and return back to sitting on your heels.
  5. Repeat the complete sequence.

5) Medicine Ball Push-Up: 

  1. Begin in push up position with the medicine centered on the floor beneath your chest.
  2. Perform a push up, touching your chest to the ball. Return to the starting position.
  3. Use your right hand to roll the ball to your right side, keep your hand on the ball while your left hand remains on the floor and perform a push up.
  4. Return the ball to the center of your chest, and repeat the entire sequence, alternating sides.

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!!  

Please do your part in setting a positive tone during this time. 

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