Workout Feeling Repetitive? Have No Fear.
Most people start each year full of enthusiasm for a “New Goal, New Me” plan. If you are someone who has exploded into the New Year amped to go, I salute you! If you are someone who has slothed your way in needing a little help, help is here. One of the biggest New Year’s resolutions is, of course, GET FIT. Summer is around the corner! If you have been doing the same workout and are just not seeing any change no matter how hard you try, this is the time to reevaluate why this is happening and how to change it.
So, let me ask you a question: Have you been hiding all winter in a workout slump like our little friend, Punxsutawney Phil the Groundhog? Just waiting for the day that you step back out into the world and scream at the sight of your out of shape shadow, wondering, “Who is that, that’s not me, let’s go back down for a while and come back out another day”? Groundhog Day is a good day to change it up and I have three exercises to share with you that should breathe some fresh air into your workout.
Should I change my work out?
This is a common question and every answer is different, depending on the person. Ask yourself “have I been giving a 100 percent to my workout to get the best results?” If the answer is yes, then by all means spice up your routine and give your body what I call some new “BODY VOCABULARY”.
If your answer is no, then maybe you should reevaluate why you haven’t been putting forth your all and maybe it’s not your workout that is failing you, but other things. How do you eat, sleep, or manage stress? You should even consider how often you are changing your workout. If you change it too often, you are never giving your body a chance to imprint the movement and really gain all the benefits. Ultimately it will be up to you to find what works best for you.
EXERCISES:
Climb a Tree
**Attach the Total Gym Wing Attachment to your Total Gym. If you are not near a Total Gym find something to hook your foot to.
- Place the tower at a level that your feet can handle your body weight – usually mid-range.
- Sitting towards the top of the board, face the tower with left foot in the wing attachment.
- With both of your hands hold your right leg out in front of you (at your calf or hamstring area) toes reaching for the ceiling.
- Sitting as tall as you can with abs in, point and flex your right foot and do foot circles.
- Then sitting on your sit bones pull your right leg close to you as you look up at your foot and start to walk one hand under the other as you go down your leg until you are lying on the glide board with arms above your head.
- Curl chin to chest and reach for your leg again as you climb using one hand at a time “like you are climbing a tree” until you are back to the top.
- Repeat 3 times.
- On the 4th rep grab your foot or big toe and go back until you are lying down on the glide board for a good hamstring stretch.
- Curl your chin to your chest and curl back up the same way.
- On the 5th rep slightly open your right leg out to the side holding your foot or calf to get an inner thy stretch (curl back up).
- Repeat on other side.
Tips: Remember to focus more on your abdominal muscles then your arms. Try bringing your shoulder down your back so they are not up in your ears. Breathe!
Seated Cow Face (var) with Iron Cross
Attach the arm cables to the Total Gym. If not near Total Gym just use some weights or Theraband.
- Place incline on a level that you can hold the stretch and pull into an Iron Cross without straining (mid-range).
- Face the tower and sit at the top of the board.
- This is a hip opener so be careful, sit as if you are going to be in a cross leg position, except you are going to try and stack your knees on top of each other with your feet on each side of your hips.
- Holding on to the arm pullies sit as tall as you can and pull your arms out to the side in the air in an Iron Cross movement.
- Return back to the tower and fold over your legs giving your hips a good stretch.
- Repeat 5 times and then switch legs.
Tips: When you stretch forward, let your body weight stretch your hips out. Don’t strain, this is not only about strength. Also, watch your level. If it’s too high, you will be using the wrong muscles and could hurt yourself.
Pigeon Pose shoulder press and back extension
Remove Squat Stand from Total Gym. If you are not near your Total Gym use anything that can roll like a big bottle of water or a foam roller.
- Place tower at a level that you can successfully do a shoulder press without straining.
- Sit at the bottom of the glideboard, facing away from the tower.
- Place yourself in a Pigeon Pose – left leg turned out and bent with outer leg on the board and your knee on the edge of the glide board sitting on your left butt cheek, right leg extended out behind you with your foot just outside the rail, the top of your back leg should be down, facing the board.
- Place your hands on the feet of the Total Gym as you bend down and extend your arms in a shoulder press.
- With your head in line with your spine and shoulders do about 5 reps.
- Then on the 5th rep as you close the glideboard with two straight arms extend yourself up to the ceiling reaching your spine up away from the floor.
- Repeat on the other side.
Tips: This is a big stretch, take your time and think about your form! Make sure that your abdominals are in and that your shoulders are down your back. Please pay attention to making sure that your whole body is engaged.
Remember, ENJOY yourself. What good is a workout if it’s not fun?
