Summertime is arriving, which means a good percentage of us will be in bathing suits, on the deck, in the pool, or at the beach. At the current moment, a lot of us would also be self-conscience if we were to be in bathing suits at our current state. (I know I would.) However, SportsCare has come to the rescue, with a 20 minute, 7 Step workout to do 5 days a week, that can be a great catalyst to you attaining that body, that you will gladly wear on that Swan pool float. Now remember, for the best results, accompany this workout with a healthy diet, those Oreo’s aren’t going to suffice as a decent lunch 3 days a week… or ever. Also, remember to always consult with your Physical Therapist, or Physician before participating in any extra workout not originally prescribed by them, or a Medical Professional.
1- Treadmill: Starting off, you want to get your body warmed up and get your heart rate going. Do a minute walk on the treadmill, followed by a minute on a sprinting pace.
2- Dumbbell Flye: Lie on a flat bench (if one is not available, you may use the floor) with a dumbbell in each hand. Maintain a slight bend in your elbows as you spread your arms wide, lowering the weights until they’re even with your chest. Flex your pecs and lift the weights back to the starting position. Do 8-10 reps.
3- Push-up Time!: Place your hands on the floor at shoulder, keeping in line with your shoulders. Keeping your abs braced and your body in a straight line, squeeze your shoulder blades together and lower your body until your chest is an inch above the floor. Do 10-15 reps.
4- Plank: Get into push-up position and then lower your forearms to the floor. Brace your abs and hold the position for 30 seconds.
5- Squats!: Keep your back straight, with your neutral spine, and your chest and shoulders up. Keep looking straight ahead at a spot on the wall. As you squat down, focus on keeping your knees in line with your feet. As low as you can go, maintain that squat for 10 seconds, and do 3 sets of 5 reps, taking a 30 second rest in between each set. (Every 5 days, go deeper in your squat for an extra 2 seconds)
6- Walkout Burpees: Stand with feet hip-width apart, holding dumbbells with arms by sides. Gripping dumbbells throughout, walk hands out into plank position, body balancing on hands and feet with arms extended. (Dumbbells are on ground with palms facing each other.) Jump feet forward toward hands, then jump up, quickly bringing weights in front of shoulders (elbows bent by sides) then pressing them overhead. Lower weights to shoulders then down by sides to complete 1 rep. Repeat for 3 minutes.
7- Chair V-Sits: You can finally sit down…kinda. Sit sideways on a chair with your right side facing the seatback; place hands on seat on either side of your hips. Lean your torso back approximately 45 degrees, and bring your knees up toward chest, legs together and shins parallel to ground. Maintaining the V position throughout, extend legs diagonally up and fan them apart. Bend knees to return to starting position (shins parallel to ground) to complete 1 rep. Do 3 sets of 4 reps, taking a 30 second rest in between each set.
Doing these 7 steps 5 days a week, will make a great difference in getting you in better shape in time for that first pool party and BBQ this upcoming summer. A healthy diet, is important when maintaining a healthy physique, do not think doing exercise will negate any Krispy Kreme you had at work on Friday. While you are doing any exercise, and something does not feel right, don’t forget to call your local SportsCare Physical Therapy facility to get everything checked out, and worked out. You can text your Zip Code to 1-844-700-0013 to find our closest location, or by checking our Website.