Warm Up with A Total Gym “Layered Workout”

Beat the Chill: Heat Up with A Whole Fitness center “Layered Exercise”

Maria Sollon, MS, CSCS, PES

Because the winter chill remains to be with us, it’s tempting to curve up beneath the blankets and hibernate till spring. However concern not! Together with your trusty Whole Fitness center by your facet, you’ll be able to beat the winter blues and hold these muscular tissues fired up, even when it’s chilly outdoors.

Let’s face it, the chilly climate can zap our motivation to hit the fitness center or go for a run. However with a Whole Fitness center exercise, you will have the proper answer proper within the consolation of your personal dwelling. Say goodbye to icy roads and freezing winds, and hi there to a heat and invigorating exercise that can go away you feeling energized and robust proper into the spring season.

So, beat the chilliness with our Whole Fitness center and get your physique able to leap into the spring season! 

The Layered Up Exercise

This exercise routine not solely retains your muscular tissues heat, nevertheless it additionally helps you construct power and energy by layering up your actions for optimum effectiveness.

Set Up:

Stage: Low – Excessive (incline varies relying on the train carried out together with present power degree).

Equipment: Pull-up Bars and Cables

Instructions:

1. The Layered Exercise is carried out in circuit format, one train after the opposite with minimal relaxation in between.
2. This exercise incorporates 3 workout routines that may be “layered up” by rising the issue throughout every set it’s carried out (ie: newbie, intermediate, superior, BONUS spherical).
3. Begin the first spherical of the circuit by performing the train in its most simple kind for 10-20 reps. Then transfer straight onto the subsequent train and carry out it in the identical manor till all 3 workout routines are accomplished.
4. Take a fast relaxation, reset, and repeat this course of till all 3 workout routines are carried out for 3 units in 3 completely different variations.
5. To be sure to have crushed any sit back of your physique, carry out the BONUS (4th) spherical for an additional problem! (Most superior model)
6. You’ll want to embrace your personal dynamic warm-up and conclude with a correct settle down to advertise muscle restoration.
7. Be taught the train variations, then comply with the Pattern Circuit Sequence to completely perceive how you can “layer up” the workout routines.

Heat-Up:

Earlier than diving into the exercise, put together your muscular tissues with a dynamic warm-up to get these muscular tissues primed and able to go. Spend 5 minutes doing a collection of dynamic stretches and actions resembling arm circles, leg swings, torso twists, and squats. It will enhance blood circulation to your muscular tissues and assist forestall damage throughout your exercise.

Cool Down:

After finishing the exercise, take a couple of minutes to chill down and stretch out your muscular tissues. Deal with stretching your quads, hamstrings, hips, chest, and shoulders to enhance flexibility and forestall soreness.

Beat the Chill: Layered Exercise

Now that you just’re warmed up, it’s time to get into the meat of the exercise. We’ll be specializing in a collection of workout routines that focus on completely different muscle teams whereas protecting your physique in movement to generate warmth and construct power.

LAYERED EXERCISES

Key: GB = Glideboard

PLANKS

Set Up: Low Stage

1. Primary: Plank Shifts
   • Assume an incline plank place on the GB with arms prolonged.
   • A: open GB barely to increase arms in direction of vertical column
   • B: return GB to beginning place or barely previous unique plank (over shoot arms)

2. Intermediate: Mt. Climbers
   • Assume an incline plank place on the GB with arms prolonged.
   • A: open GB to hover in a plank. Purpose 1 knee in direction of heart of arms, then return to plank.
   • B: Alternate knees in direction of heart of arms; Mt. Climber movement

3. Superior: Military Crawl
   • Assume an incline forearm plank place on the GB.
   • A: start to stroll the forearms as much as the highest of the GB whereas sustaining correct plank kind; straight line from head to heels with core engaged always.
   • B: stroll the forearms again down the GB to the beginning place to repeat the set variety of reps.
   • Modify by kneeling on the ground on the backside base. Vary of movement will likely be much less.

4. Bonus: Down Down Up Up
   • Assume an incline plank place on the GB with arms prolonged.
   • A: decrease 1 arm at a time all the way down to a forearm plank place (down down)
   • B: lengthen again up 1 arm at a time right into a plank place (up up)
   • Preserve a correct plank place always.
   • GB might be open or closed based mostly on the depth problem you like.

PULL UPS

Set Up: Medium-Excessive Stage + Pull-up Bars Connected

1. Primary: Tempo
   • Lie susceptible on the GB whereas holding the pull-up bars in every hand.
   • A: pull your body weight as much as carry out a pull-up open GB to hover in a plank.
   • B: lengthen arms again into beginning place to repeat at an excellent tempo.

2. Intermediate: Negatives
   • A: carry out the pull-up with a cadence of 1 rely to drag up into the pull-up
   • B: slowly decrease again down using a 3 rely tempo

3. Superior: Pulses
   • A: pull as much as the highest place and carry out 3 small pulses.
   • B: decrease all the way down to the beginning place to reset and repeat.

4. Bonus: Plyos
   • A: pull up utilizing highly effective power. On the high of the movement, shortly let go (plyo).
   • B: shortly catch and return to repeat.
   • Hand place might be both overhand, or underhand.

PULLOVER CRUNCH

Set Up: Low-Medium Stage + connect cables

1. Primary: Ft on GlideBoard
   • Lie supine with toes on the GB and cables in palms positioned out from chest.
   • A: Curl the higher physique right into a crunch whereas concurrently decreasing the arms by sides.
   • B: Return to beginning place to repeat the reps.

2. Intermediate: 90 Diploma Knees
   • Lie supine with elevated knees to 90 levels on the GB and cables in palms positioned out from chest.
   • A: Curl the higher physique right into a crunch whereas concurrently decreasing the arms by sides.
   • Return to beginning place to repeat the reps.

3. Superior: Tuck Prolong
   • Lie supine with knees bent at 90 levels and arms prolonged from chest to start.
   • A: Curl the higher physique right into a crunch whereas concurrently decreasing the arms by sides and tucking the knees in direction of chest.
   • B: Prolong the the legs and arms in opposition. Repeat this tuck and lengthen movement.

4. Bonus: Teaser Up

4. • Lie supine with arms prolonged diagonally in direction of thighs and legs prolonged straight to start.
   • A: Roll up right into a V-sit concurrently bringing your arms and knees in direction of one another.
   • B: Slowly reverse this movement to return to the beginning place to repeat.

Pattern Circuit Sequence

Spherical 1: (fundamental)

1. PLANKS: Plank Shifts
2. PULL UPS: Tempo
3. PULLOVER CRUNCH: Ft on GlideBoard

Spherical 2: (intermediate)

1. PLANKS: Mt. Climbers
2. PULL UPS: Negatives (Up 1, Sluggish 3 counts down)
3. PULLOVER CRUNCH: 90 Diploma Knees                                                      

Spherical 3: (superior)

1. PLANKS: Military Craw
2. PULL UPS: Pulses (pulse 3x, lengthen slowly)
3. PULLOVER CRUNCH: Tuck Prolong

Spherical 4: BONUS

1. PLANKS: Down Down Up Up
2. PULL UPS: Plyos
3. PULLOVER CRUNCH: Teaser Up

NOTE: You may as well select to carry out every train in all the variations as its personal circuit.  For instance, Spherical 1 is all planks, Spherical 2 is all Pull Ups, and Spherical 3 is all Pullovers. Notice that if this selection is chosen, you can be performing all 4 train variations earlier than altering the circuit.

To see an illustration of how these Whole Fitness center workout routines are carried out, try my YouTube channel @groovysweat.

There you will have it! A Whole Fitness center exercise that not solely beats the winter chill, but in addition leaves you feeling heat, robust, and prepares your muscular tissues for the spring season forward!

Maria

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www.mariasollonfitness.com

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