Category Archives: Exercise

Summer is off to a great start with live outside zoom coaching!

Exercise, Exercise of the Week

Here is what I have been up to. Coaching online!!!

Working on my balance with practicing standing in the ball in two pints of contact. Fun but a little dangerous. I don’t recommend jumping right on. It will take some practice.

I offer 1 hour live coaching introducing fun new exercises with minimal weight equipment needed. We work on endurance, balance, core & strength. Asked me how we start. It’s quick and easy! I’ll show you fun safe motivating exercises to start or end your day in the comfort of your own home. Thank you for stopping by. I look forward to meeting you.

Working on balance in 2 point balance exercises!

Strength training exercises for mountain biking

Exercise

I put together some of my favorite pre-season Mtn biking exercises for you! 
Warm up your legs with these floor exercises 3 sets of 20 reps per leg. 
Clamshells banded. The blue band adds medium resistance. I recommend the band for added resistance and to help build more strength. 
 Hipe Raises 
Start your exercises with both feet down. 20 reps full range then hold at the top and perform 20 reps w quick glute squeezes. Perform all 3 sets
Then perform the exact same sequence but with a single leg.

Drinking Birds with a dumbell or a kettlebell perform all on one side 20 reps then go to other side 3sets. Hips and shoulders are parallel to the ground.

Banded goblet squats. 20 Reps 3 sets
May be performed holding a dumbbell or kettlebell or no weight at all.

Bulgarian split squat with back foot elevated and hands overhead. 15 reps on 1 leg then 15 on other leg 3 sets
May be performed by holding a dumbell or kettlebells in one hand at center of chest or 2 by your sides.

Walking lunges 20 – 30 steps 3 sets. Holding 2 kettlebells or dumbbells for added extra resistance to build strength and stamina.
Single-arm kettlebell swings 15 each hand or 20 both hands 3sets. May also be performed by alternating each hand with precise form and skill or double hand swings. Pick your poison :} working endurance. Ensure you’re using your glutes and hips not your low back.

Training For Mountain Biking Strength

Exercise

Riding mountain bikes is one of my passions. As I continue to learn more skills with riding, I understand more how important it is to have a strong core. When we take ourselves out of our comfort zones, we tap into our central nervous system.  We also rely on the muscle groups we use during our workouts to help us perform.  The more we train the quicker all our systems fire and engage while we are performing in our sports.

Stay tuned for a workout video. I will share exercises with you that help me stay strong as I age gracefully.  Keep trying new fun exercises at any age.

Thank you for stopping by. Please subscribe to stay tuned for more updates and fun motivating exercises.

Shari

Rowing & Battle Rope 20 minute work out

Exercise, Exercise of the Week

 

20 Minute full-body work out I like

This is a 20 minute work out to burn fat and speed up your metabolism
Do it for grip strength and full-body activation. 

The Workout: When Equinox experts created the signature  class, their goal was to develop a circuit-based workout using battle ropes and rowing machines in new ways.

The class is broken up into four parts, each with unique benefits. The first focuses on fast-paced moves to boost metabolism, flexibility, mobility, and stability. The battle ropes segment builds grip strength and endurance while training your body at a high intensity with low impact. The exercises in the third portion are performed AMRAP-style and target the legs, upper-body, and core.

Finally, you end on the rowing machine. “It’s one of the most effective ways to train since it recruits more than 80 percent of your muscle mass,” Bagshaw says. “With both sprints and endurance work, you’re able to tap different energy systems for cardiovascular benefits and calorie-burn.” Then, you move on to the next round.

He developed the workout below using the same programming. To do it, you’ll need a BOSU ball, battle ropes, one heavy dumbbell (between 12 and 25 pounds), and a rowing machine. Start with a warm-up of dynamic exercises such as jumping jacks, high knees, air squats, and walkouts to shoulder taps, doing each for 30 seconds. Perform the routine once or twice a week.

Round 1:
Metabolic and mobility moves
  • 0:00 to 1:00: BOSU burpee to press with rotation
  • Stand tall, holding the BOSU with your thumbs in the grooves on either side and your fingers wrapped around the edge. With the dome facing down, lower the BOSU to the floor, jump back into a high plank, then jump forward again with feet on either side of the BOSU. Stand tall, then simultaneously pivot the body to the right and press the BOSU out in front of your chest. Reverse the motion to return to center and repeat the sequence, this time pivoting to your left. Continue, alternating sides.
  • 1:00 to 2:00: BOSU planks with hip-opening lunge
  • Begin in a high plank with shoulders stacked over wrists and hands on the dome of a BOSU ball. Lower into a forearm plank on the dome, then return to high plank. Step the right leg forward next to the BOSU, then back into plank. Repeat with the left leg. Continue this sequence.
  • 2:00 to 2:30: Rest and transition
Battle ropes
  • 2:30 to 4:30: Perform one of the below exercises for 30 seconds at maximum effort, then recover for 30 seconds. Repeat once more.
  • Alternating battle rope waves
  • Face the anchor point with feet at hip width, holding the end of the rope in each hand with palm facing toward each other, knees slightly bent, and core engaged. Create alternating waves; while one arm goes up, the other slams down.
  • Battle rope slams
  • Face the anchor point with feet at hip width, holding the end of the rope in each hand with palm facing toward each other, knees slightly bent, and core engaged. Vigorously raise and lower both arms in sync, so that both ropes slam down in unison.
  • Battle rope jacks
  • Face the anchor point with feet together, holding the end of the rope in each hand. Perform a jumping jack, jumping your feet out and bringing the rope up with your arms.
  • 4:30 to 5:00: Rest and transition
AMRAP
  • 5:00 to 7:00: Perform 10 reps (5 per side) of each exercise below, repeating the circuit as many times as you can in 2 minutes.
  • Lateral lunge with goblet hold
  • Stand tall and hold a dumbbell by one end with both hands in front of your chest. Step the left foot out and lower into a lateral lunge, then return to standing and repeat on the right. Continue, alternating sides.
  • Push-up with dumbbell drag
  • Get in a high plank position with shoulders stacked over wrists, feet at hip width, and a dumbbell behind your right hand. Perform a push-up, then pick up the dumbbell with the left hand and put it on the ground behind your left hand. Repeat with the right hand, moving the dumbbell back to start. Continue, alternating sides.
  • Standing dumbbell discus throw
  • Stand tall with feet at shoulder width and a dumbbell in the right hand at your side. Pivot both feet to rotate your body to the right, bringing the dumbbell behind you to your right glute, then pivot back to center while powerfully driving the dumbbell up and to the left, as if you were throwing a discus or swinging a tennis racket. Spot the weight with your left hand at the top. Return to start for one rep. Do all reps on this side, then switch sides and repeat.
  • 7:00 to 7:30: Rest and transition
Rowing
  • 7:30 to 9:30: Sprint for 30 seconds at maximum effort, then recover for 30 seconds. Repeat once more.
  • 9:30 to 10:00: Rest and transition
Round 2:
Metabolic and mobility moves
  • 10:00 to 11:00: BOSU jump squats
  • Stand in a wide stance with the right foot planted on the center of a BOSU dome (flat side down) and the left foot slightly turned out. Lower into a squat, then drive powerfully through the legs to jump to the right, landing with the left foot on the center of the dome and the right foot on the ground. Continue, alternating sides.
  • 11:00 to 12:00: Dead bug
  • Lie with a BOSU dome (flat side down) under your back. Maintain balance with your knees bent at 90 degrees in tabletop position and your arms extended straight up (perpendicular to the floor) with palms facing each other. Keep spine in neutral alignment by pressing the low back into the dome, rather than arching it. Lower the left arm and right leg until both are straight and parallel to the floor, then return to start and repeat on opposite sides.
  • 12:00 to 12:30: Rest and transition
Battle ropes
  • 12:30 to 14:30: Perform one of the below exercises for 30 seconds at maximum effort, then recover for 30 seconds. Repeat once more.
  • Alternating battle rope wave
  • Battle rope slams
  • Battle rope jacks
  • 14:30 to 15:00: Rest and transition
AMRAP
  • 15:00 to 17:00: Perform 10 reps (5 per side) of each exercise below, repeating the circuit as many times as you can in 2 minutes.
  • Lateral lunge with goblet hold
  • Push-up with dumbbell drag
  • Standing dumbbell discus throw
  • 17:00 to 17:30: Rest and transition
Rowing
  • 17:30 to 19:30: Sprint for 30 seconds at maximum effort, then recover for 30 seconds. Repeat once more.
  • 19:30 to 20:00: Rest