The Summer Fun Prep Workout:
Spring is a great time to get your body fit and healthy for summer. April in northeastern Wyoming brings rain, mud, cold weather, with the occasional spectacular warm spring days as sneak peaks of the summer season to come. Summer activities often require more balance and flexibility than the indoor activities of winter. So if you weren't as active as you hoped to be over winter, here is a great little plan to add to your typical workouts to get yourself ready for summer.
Do 2 Times per week in addition to your regular workout plan.
WARMUP: Perform as a circuit: Do 2 Rounds
1. Shuffles: 15-20 each direction
2. Wobble Board (BAPS Board): 1 Minute: forward, back, side to side, single leg and double.
3. Walking Lunge Slams with Light Slam Ball 5 each side
4. Backwards Lunge: 5 each side
5. Inchworms: Sets of 5
WORKOUT AND CONDITIONING:
1. Rotating Pushups: 3 sets of 10
2. Band Bounds: 2 sets of 10 each side
3. Pull-ups or Reverse Pushups: 3 sets of 10
4. Single Leg Deadlift with a reach: 2 sets of 1 minute. Stand on one leg and balance. Place an object on the floor, several feet in front of you (a book, perhaps), and slowly squat down, and reach out with one arm and touch the object and slowly return to an upright position. Stay on one leg at all times. Repeat on the other leg after a minute or so.
5. Bench Dips: 3 sets of 12. Sit on a bench with your hands palm down and gripping the edge of the chair Slide forward just far enough that your behind clears the edge of the chair and lower yourself so your elbows are at 90 degrees.
6. Lateral jump Burpees: 3 sets of 10
FINISH: Core work
1. Wall Sit: With your back against a wall and your feet about two feet away from the wall, slide down until your knees are at a 90-degree angle. Hold the position as long as you can. This is great for ski conditioning. Hold as long as possible.
2. Supermans: Lie on your stomach with your arms and legs stretched out. Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower. Alternate arms and legs as an option. 2 sets of 10.
- Plank Exercise: Get into push-up position on hands and toes, or on elbows and toes. Contract your abdominal muscles (and core). Keep your back straight (don't collapse in the middle) and hold this position for as long as you can.
1. Hi/lo lunge
2. Lat stretch
3. Wide leg forward fold
4. Psoas release: Lay on your back with lower legs elevation on a box or low bench.
Caryn Moxey is the owner of PURENERGY Fitness and has been a personal trainer since 1999. She enjoys doing anything outdoors with family and friends. She also raises 24 (she bought more) crazy chickens and loves to garden and grow apples.