Peak of Fitness

Stay Fit, Keep Healthy

Tired of trying different diets and fads to keep healthy only to be led astray? Learn the best tips and tricks for staying fit and healthy from a reliable source. Registered Dietitian / Nutritionist, Cindy Kleckner, RDN, LD, FAND and our certified personal trainers will be bringing you different health and nutrition tips and exercises each month to help you reach your peak of fitness!


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January 2019

No Excuse Hotel Room Workout

Requires no equipment!


Warm Up: 5 One-minute Planks

  1. Get into a pronated positioPlankn (your entire body should be parallel to the ground). Support your weight on your toes and your hands (advanced) or forearms (beginners). If you are supporting your weight with your hands, your shoulders should be directly over your wrists. If you are supporting your weight using your forearms, your shoulders should be directly over your elbows.
  2. Keep your body straight at all times by locking your knees, extending your legs, pulling your lower abs in and crunching down on your abs as if you were trying to show off your six pack. Drop your shoulder blades and lock your arms to challenge your arms as well. Hold this position as long as possible. To increase difficulty, you can also raise an arm or a leg.

100 Mountain Climbers

  1. Get into a pronated position again this time on your hands. Make sure your shoulders are over your wrists and your shoulder blades are dropped.
  2. Pull one knee to your chest and contract that side of your abs and then return that foot back to starting position while maintaining a connection to that side of your abs. You should feel a stretch in your abs as you return that foot back to starting position.
  3. Repeat on each side until you have completed 100 mountain climbers.

Mountain ClimbersMountain Climbers


50 Pushups

  1. The pushup is essentially a plank where you lower yourself to the floor and push yourself back up into the starting position.
  2. Start off in a pronated position, again on your hands. Your shoulders should be over your wrists, your shoulder blades should be dropped, your legs should be locked, and your core should contract, making your torso rigid.
  3. Next, lower yourself down to the floor by stretching your chest and bending your arms. This is not exclusively an arm exercise. When done properly this is a complete upper-body exercise that utilizes the chest, shoulders, triceps and even back and core.
  4. Go as low as you can under complete control and breathe out as you press up using your chest, triceps, shoulders and back into the starting position. Do not allow your hips to fall toward the ground causing your back to dip. Your back should remain flat during the entire exercise.
  5. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as you can.
  6. The goal is to finish the pushups as quickly as possible using strict form. When you get tired, rest, and as soon as you feel ready, continue where you left off. Do this until you've completed 50 repetitions.

Variations:

If this exercise is too difficult to perform with correct form, you can either bend your legs and place your knees on the floor or perform the exercise against the wall.


For the more advanced lifters, you can place your feet on a higher surface such as a bench to target the upper chest and increase resistance.


Pushups

Pushups


Last: 60 Bodyweight Squats

  1. Stand with your feet shoulder width apart with toes pointed forward. Raise your arms out in front of you for balance.
  2. Begin the movement by flexing your knees and hips, sitting back with your hips.
  3. Continue down to full depth (thighs parallel to the floor) and then reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your hips back, pushing through your heels.
  4. The goal is to finish the squats as quickly as possible using strict form. When you get tired, stop, gather yourself and as soon as you feel ready, continue where you left off. Do this until you complete 60 repetitions.
  5. If one time through was easy, perform this sequence two or three times. Good luck!

Bodyweight Squats


Bodyweight Squats









Brought to you bMichael Lennoxy Michael Lennox, CPT, BS. To schedule a personal training session with Michael, you can email him or call at 469-667-0328.