Push Ups

This month’s Small Step challenges you to add a strength training workout to your weekly regimen.  For those struggling to adopt a fit life, this challenge is one of the hardest.  Assumptions like not knowing what exercises to do or how to do them, or believing special equipment is needed, or the necessity of going to a gym, or that it’s a big time commitment keep many away.

It’s important to know what exercises to do and how to perform them properly, but learning what to do and how to do it has never been easier.  There is no limit to the amount of DVDs, digital video streaming, apps, You Tube videos, websites, blogs, and virtual trainers available that provide detailed strength training instruction by certified fitness trainers.  Which means these workouts can be done anywhere, anytime and, as such, most don’t require specialized equipment.

The fitness market is full of options because women are learning that they lose 1/2 pound of lean mass annually beginning at the age of 30, that this slows metabolism and that both of these factors translate to increasing difficulty in losing excess weight and maintaining a healthy weight.  The only proven antidote to this is regular, weekly strength training.

Now that you know the why of strength training, the Fit Tip for this month provides you with the what and how and practical suggestions for when and where.

Squats

Where & When

The exercise suggestions here can be performed comfortably in about seven-by-four feet of unobstructed space.  For your comfort and safety, you should use a padded, non-slip surface.  A yoga or exercise mat is best but most carpeted surfaces would also be sufficient.  Choose your preference of bare feet, socks with non-slip grip soles or flexible sneakers.  As for comfortable attire, flexible, lightweight fabrics are best.

As the blog title suggests, these exercises can be done in five-minute bouts.  The workout consists of three separate five-minute bouts with two different exercises per bout.  The bouts could be done consecutively and completed in a total of 15 minutes.  But, the beauty of this workout is, it doesn’t need to be done all at once to be effective.  For example, you could do five-minute bout #1 in the morning, five-minute bout #2 in the afternoon, and five-minute bout #3 in the evening and be able to say you completed a full-body strength training workout by the time you go to bed.

The all-at-once approach is great to do while watching TV or streaming video or audio.  The five-minute-at-a-time approach works well during “waiting time,” such as waiting for water to boil, the oven to preheat, laundry to finish, a computer update, or software to download.

If you’re just getting started, aim to complete this entire workout one day per week.  If you want to achieve greater increases in strength and lean mass, do this workout two days per week.  But, never strength train on back-to-back days.  All lean mass gains are made in the 48 hour recovery period post workout.  Every-other-day strength training with a maximum of three per week is best.

Plank

What & How

What follows are six strength and complimentary flexibility exercises that are separated into three separate bouts of two exercises each.  Each exercise duet should be performed for a total of five minutes.  Each exercise has an imbedded link, click on the exercise title to link to visual and step-by-step written instructions on proper form from ACE Fitness.  You will need to use a clock or watch with a second hand, kitchen timer or stopwatch app to keep track.

If you have been sitting just before performing a bout, walk around for a minute or up and down a flight of stairs prior to warm up the muscles.

5-Minute Bout #1: This bout will strengthen and stretch front and back of legs, core, upper back, chest, biceps and shoulders.

1. Squats with Hip Flexor Stretch
2. Planks with Childs Pose {Beginners can perform planks with knees on the floor}
   • Beginners: Start timer; perform 10-20 squats; perform hip flexor stretch for 15 seconds on each leg; hold plank for 10-30 seconds; hold childs pose for 30 seconds; repeat this cycle of squats, stretch, planks, stretch until 5 minutes has expired.
   • Advanced: Start timer; perform as many squats as possible for 30 seconds; perform hip flexor stretch for 15 seconds on each leg; hold plank for 30-60 seconds; perform childs pose for 30 seconds; repeat this cycle a second time.

5-Minute Bout #2: This bout will strengthen and stretch front and back of legs, inner and outer thighs, core, upper back, chest, shoulders and triceps.

1. Lunges with Leg Crossover Stretch
2. Push Ups with Triceps Stretch {Beginners can perform push ups with knees on the floor}
   • Beginners: Start timer; perform 10-20 lunges on each leg; perform crossover stretch for 15 seconds on each side; perform 5-20 push ups; perform triceps stretch for 15 seconds on each side; repeat this cycle until 5 minutes have expired.
   • Advanced: Start timer; perform as many lunges as possible, alternating left and right legs, for 1 minute; perform crossover stretch for 15 seconds on each side; perform as many push ups as possible for 30 seconds; perform triceps stretch for 15 seconds on each side; repeat this cycle a second time.

5-Minute Bout #3: This bout will strengthen and stretch glutes, hamstrings, back, abs, core and shoulders.

1. Glute Bridges with Seated Toe Touch Stretch
2. Downward Dog with Cobra Stretch
   • Beginners: Start timer; perform 10-20 glute bridges; perform toe touch stretch for 30 seconds; perform 10-20 downward dogs; perform cobra stretch for 30 seconds; repeat this cycle until 5 minutes have expired.
   • Advanced: Start timer; hold glute bridge for 30-60 seconds; perform toe touch stretch for 15 seconds; hold downward dog for 30-60 seconds; perform cobra stretch for 15 seconds; repeat this cycle a second time.

Toe Touch Stretch

It’s the no-excuses strength training workout.  It’s a simple, practical way to get in your +1 for this month’s Small Step.