Exercise Plans / Health

Six-Week Summer Workout

It only takes 6 weeks to transform your body from weak to strong and healthy. Meg Furstoss, MS, NSCA-CSCS and Andrew Borsellino, MS, NSCA-CSCSNASM-PES, the founders of Precision Sports Performance have broke it down to the top 5 moves everyone needs to incorporate into their fitness routine today, along with the 3 most common fitness mistakes.

  • Deadlift – this should be your go-to exercise since it works all your key muscles like your glutes, quads, hamstrings, back, and even strengthens your core. Start with your feet hip width, grip the bar, keeping it close to your body. The main key here is to keep your core tight and back flat throughout the entire lift.  While keeping your feet flat on the floor and arms straight, begin to lift the bar while standing straight up. Deadlifts also train your body to pick heavy items from the floor, like heavy grocery bags or even your beach cooler."C:\Users\edenf\OneDrive\Desktop\Six-Week_Summer_Workout.png"
  • Split Squats –  split squats require coordination, balance and for your front and back leg to work together. This exercise targets your glutes, hamstrings, core and of course quads making it a killer lower body exercise. A key here is to make sure your weight is evenly distributed between both legs. Keep your body weight centered as you bend and straighten your legs.  Runners make note, this exercise will strengthen your legs and increase your run speed. 
  • Box Jump –  this complex move works to improve your application of power output and balance, while firing up your quads, hamstrings, calves and glutes.  With your feet shoulder-width apart, squat down and push through your feet as you propel yourself onto the top of the box. Think about landing softly with your feet flat. It’s important not to land on your toes. After you land stand all the way up and then step down off the box. Start with a 6” box and work your way towards an 18”-24”. Once you get over the fear of attempting the landing, this exercise is very playful and will remind you of being a kid.
  • Ropes –  this killer core full-body workout engages nearly every single muscle such as your shoulders, arms, abs, legs and even your back. Stand with your legs a bit wider than your hips, shoulders down, squat as you create ocean waves with the ropes. Keep going for 20-30 seconds, for three sets. If your gym doesn’t have ropes, burpees will do the trick.
  • DB Prone Row – start in a push-up position, with your legs a bit wider than your hips, your hands holding onto a pair of dumbbells. With your core engaged, row one arm, keeping that elbow close to your body and your hips squared to the floor. Perform 10 reps per arm returning the dumbbell to the starting position after each rep.  Challenge yourself by bringing your legs closer together or adding a push-up in between each row.

Here’s a little circuit to help you incorporate these 5 exercises:

(Make sure you are properly warmed up before beginning any exercise. Remember to go at your own pace and never sacrifice form for weight or speed)

Option 1: (Higher Intensity)

  • 3-4 Rounds with minimal recovery in between exercises. Rest 45-75 seconds in between each round:
  • BB Deadlift x 8
  • Box Jump x 5
  • DB Prone Row x 8 each arm
  • Split Squat x 10 each leg
  • Ropes x 30 seconds

Option 2: (Easy-Moderate Intensity)

  • 4 Sets of Each with 60 sec Recovery in between sets:
  • BB Deadlift x 8
  • Box Jump x 5

———————

  • DB Prone Row x 10 each arm
  • Split Squat x 10 each leg

———————–

  • Ropes 5 x 30 seconds with 30-60 sec recovery

 Top Exercise Mistakes

  • Shoe Selection – just like your car’s engine, your sneakers also have a mile limit. If you’re a heavy user (meaning you’re really putting those miles on those shoes) opt to get new sneakers every 6 months. Seek experts when purchasing running or walking shoes. You want to make sure the athletic shoe you choose is best for your foot.  A great resource our coaches use at PSP is “The Sneaker Factory”.
  • Hydration – there is a right and wrong way to stay hydrated during the day and during your workout.  First, opt for plain water, not sport drinks. Throughout the day, every 20 minutes, reach for the water bottle. Staying hydrated will prevent muscle cramps and fatigue. During your exercise make sure you sip on an amount of water that is appropriate for you. Chugging water in the middle of your workout can lead to cramps and an upset stomach.
  • Warm-up – never start any heavy lifting or cardio, until your body is fully warmed up. Stretching prepares your muscles for physical activity, will reduce your risk of getting injured, and enhances your performance. 10 minutes is all you need. Make sure all the muscles are warmed up and your heart rate is increased before starting your exercise. It is also very important to make sure you are applying dynamic vs static stretching at the appropriate times!
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