For the past 2 months, I have been doing a challenge at work, Movement Monday. Patients would do this quick workout before, during, or after their appointment. With the pandemic and not having as many patients through our doors, the workouts have not been as exciting. So I am going to post workouts for the week on this blog and share it on our Facebook Group. My goal is to get more involvement and maybe some friendly competition.
I will post a work out for each week day. Short, to the point, with focus on strength, endurance, balance, mobility, and/or mindset.
We have previously discussed the benefits of exercise in several blog posts. These Workouts of the Week are meant to be something quick you can work into your day to begin to create healthy habits. But I would love to help you set and reach your goals. Whether that be helping to create more in depth workout plans or working on mindset. Leave a comment if you are interested in learning more.
Get your workout partner, or in my case, my 4 dogs, and get after it!
10 Rounds for Time
10 push ups
10 single leg squat
But every minute, on the minute do 3 burpees, starting at 0:00
Go for speed, get those burpees done fast so you can get back to work!
8 minute Tabata style: 40 seconds on, 20 seconds off
Other side plank
10 minutes, as many rounds as possible
10 Overhead squat
12 Jumping lunges
14 OH press
Go for good form, steady pace. Use broomstick or barbell for OH squat. Use Barbell, dumbbell, kettlebell, or weighted object you have at home for OH press. Pick weights that allow you to complete a full set without needing a break.
Spend 6 minutes meditating today.
Use the Headspace app and follow along.
Or find a quite space and allow yourself to sit or lay down, using your breath, or other bodily sensation to connect to the moment.
Here is another idea for a quick, free, and easy meditation.
Spend one minute in each position
Couch stretch– each side
Sitting, legs in a “V”, reach forwards
Pigeon stretch- each side
Downward dog, pedalling both feet to alternate stretch in calves
Lat stretch (can use counter top or back of chair instead of wall)