Leap into Fitness: Embrace the Extra Day with a Special Edition Total Gym Workout!
Maria Sollon, MS, CSCS, PES
Guess what? We’ve got an extra day this month! That’s right – it’s leap year! But hold on, before you start contemplating what to do with your bonus day, let’s dive into the magic behind this quirky calendar quirk.
WHAT’S A LEAP YEAR
Why do we have leap years anyway? Well, it’s all about keeping our calendars in sync with the Earth's revolutions around the sun. You see, it takes about 365.25 days for our planet to complete a full orbit. To make up for that pesky extra quarter of a day, we add an extra day to the calendar every four years. Voilà, problem solved!
WHY IS LEAP YEAR SPECIAL
Leap year is extra special because it’s like a bonus round in the game of life, an opportunity to do something extraordinary, something out of the ordinary. And what better way to seize the day than by leaping into fitness?
Picture this: You, your Total Gym Equipment, and a heart-pumping, sweat-inducing leaping workout that’ll leave you feeling like you can conquer anything - because you can!
LEAP AROUND CIRCUIT
Get up and leap around your Total Gym! Here’s the plan:
Total Gym Set Up:
• Incline: High Level to start
• Accessory: Squat Stand
• Needed: Timer APP to clock the exercises in the circuit
Directions:
Warm-Up: Start with a dynamic warmup of movements that will prepare your muscles to leap into action. Pump those arms, loosen those joints, and get your body primed for the main event.
• Perform 10 reps/ exercise on both sides. Repeat 2 rounds. Once warmed up, proceed into the circuit.
Circuit: Set your timer for 5 minutes (aiming 1 minute/ exercise).
• DO: Learn and practice the exercise before diving into the circuit. Then you will have a better flow and consistency of performing them correctly.
• REPS: Perform each cardio drill for 45 seconds, with a 15 seconds recovery. (If you are new to circuit workouts, aim for 30 seconds on, 30 seconds recovery, and build up from there).
• SETS: Perform as many rounds as desired! Change up the timed intervals as needed, and have fun leaping around your Total Gym.
• TIP: Try to keep your body in constant motion throughout the entire circuit. Therefore, if you need a rest, keep it active by walking around to catch your breath.
Cool Down: Conclude your workout with movements that lengthen the worked muscles to prevent soreness and tension.
WARM-UP: Jumpstart Your Engine
Here’s a few exercises to incorporate on your Total Gym. Feel free to include additional movements that help prep your muscles.
• Squat Taps
• Plank Runners Lunge
• Mountain Climbers
CIRCUIT: Leap Around Cardio Blast
*MEDIUM-HIGH LEVEL / SQUAT STAND CONNECTED*
1. Pendulum Leaps: Lie supine on the glide board with the hips positioned at the bottom. (I suggest to cup the cushioning on the bottom edge to prevent hips from sliding). Alternate hops from one leg to the other by switching in the air and landing softly with control.
2. High Knee Twist: Alternate high knee lifts in a jogging motion while bringing one elbow to the opposite knee. (Modify: march in place and twist to the knee).
*REMOVE SQUAT STAND & LOW LEVEL INCLINE*
3. Burpee Slide Taps/ Leaps: The ultimate full-body leap ahead! Glide out into a burpee, then alternate taps to each side 4xs. Reset and repeat sequence for 10 reps. (Advanced: perform 4 lateral leaps while in the plank)
4. Leap Overs: Option to keep the glide board closed (more stable) or open (core stability challenge) and laterally leap over the glide board from side to side. Land softly with control and repeat for 10 reps on each side.
5. Skip Leaps: Embrace your inner child and skip like nobody’s watching!
• Option 1: Skip in place or around the room.
• Option 2: Straddle Skips in a box around your Total Gym. This not only challenges your cardiovascular system, but it tests your coordination and precision too.
COOL DOWN: Leap Down to Business
After all that leaping and bounding, be sure to cool down and stretch those hard-working muscles. Take a few minutes to breathe deeply, stretch out any tight spots, and congratulate yourself on a workout well done!
Check out the video to see a demonstration of how to perform the Leap Around Circuit Exercises on your Total Gym.
And there you have it – a leap year workout that’s as fun as it is effective! So go ahead, seize the day, embrace the extra 24 hours, and leap into fitness with everything you’ve got.
Keep leaping, keep sweating, and keep shining!
Yours in health and happiness,
Maria
Let’s Connect!
www.mariasollonfitness.com
IG | FB | TIKTOK | YouTube: @groovysweat
Maria Sollon, MS, CSCS, PES
Guess what? We’ve got an extra day this month! That’s right – it’s leap year! But hold on, before you start contemplating what to do with your bonus day, let’s dive into the magic behind this quirky calendar quirk.
WHAT’S A LEAP YEAR
Why do we have leap years anyway? Well, it’s all about keeping our calendars in sync with the Earth's revolutions around the sun. You see, it takes about 365.25 days for our planet to complete a full orbit. To make up for that pesky extra quarter of a day, we add an extra day to the calendar every four years. Voilà, problem solved!
WHY IS LEAP YEAR SPECIAL
Leap year is extra special because it’s like a bonus round in the game of life, an opportunity to do something extraordinary, something out of the ordinary. And what better way to seize the day than by leaping into fitness?
Picture this: You, your Total Gym Equipment, and a heart-pumping, sweat-inducing leaping workout that’ll leave you feeling like you can conquer anything - because you can!
LEAP AROUND CIRCUIT
Get up and leap around your Total Gym! Here’s the plan:
Total Gym Set Up:
• Incline: High Level to start
• Accessory: Squat Stand
• Needed: Timer APP to clock the exercises in the circuit
Directions:
Warm-Up: Start with a dynamic warmup of movements that will prepare your muscles to leap into action. Pump those arms, loosen those joints, and get your body primed for the main event.
• Perform 10 reps/ exercise on both sides. Repeat 2 rounds. Once warmed up, proceed into the circuit.
Circuit: Set your timer for 5 minutes (aiming 1 minute/ exercise).
• DO: Learn and practice the exercise before diving into the circuit. Then you will have a better flow and consistency of performing them correctly.
• REPS: Perform each cardio drill for 45 seconds, with a 15 seconds recovery. (If you are new to circuit workouts, aim for 30 seconds on, 30 seconds recovery, and build up from there).
• SETS: Perform as many rounds as desired! Change up the timed intervals as needed, and have fun leaping around your Total Gym.
• TIP: Try to keep your body in constant motion throughout the entire circuit. Therefore, if you need a rest, keep it active by walking around to catch your breath.
Cool Down: Conclude your workout with movements that lengthen the worked muscles to prevent soreness and tension.
WARM-UP: Jumpstart Your Engine
Here’s a few exercises to incorporate on your Total Gym. Feel free to include additional movements that help prep your muscles.
• Squat Taps
• Plank Runners Lunge
• Mountain Climbers
CIRCUIT: Leap Around Cardio Blast
*MEDIUM-HIGH LEVEL / SQUAT STAND CONNECTED*
1. Pendulum Leaps: Lie supine on the glide board with the hips positioned at the bottom. (I suggest to cup the cushioning on the bottom edge to prevent hips from sliding). Alternate hops from one leg to the other by switching in the air and landing softly with control.
2. High Knee Twist: Alternate high knee lifts in a jogging motion while bringing one elbow to the opposite knee. (Modify: march in place and twist to the knee).
*REMOVE SQUAT STAND & LOW LEVEL INCLINE*
3. Burpee Slide Taps/ Leaps: The ultimate full-body leap ahead! Glide out into a burpee, then alternate taps to each side 4xs. Reset and repeat sequence for 10 reps. (Advanced: perform 4 lateral leaps while in the plank)
4. Leap Overs: Option to keep the glide board closed (more stable) or open (core stability challenge) and laterally leap over the glide board from side to side. Land softly with control and repeat for 10 reps on each side.
5. Skip Leaps: Embrace your inner child and skip like nobody’s watching!
• Option 1: Skip in place or around the room.
• Option 2: Straddle Skips in a box around your Total Gym. This not only challenges your cardiovascular system, but it tests your coordination and precision too.
COOL DOWN: Leap Down to Business
After all that leaping and bounding, be sure to cool down and stretch those hard-working muscles. Take a few minutes to breathe deeply, stretch out any tight spots, and congratulate yourself on a workout well done!
Check out the video to see a demonstration of how to perform the Leap Around Circuit Exercises on your Total Gym.
And there you have it – a leap year workout that’s as fun as it is effective! So go ahead, seize the day, embrace the extra 24 hours, and leap into fitness with everything you’ve got.
Keep leaping, keep sweating, and keep shining!
Yours in health and happiness,
Maria
Let’s Connect!
www.mariasollonfitness.com
IG | FB | TIKTOK | YouTube: @groovysweat
