New Exercises For The New Year

New Exercises For The New Year

Happy New Year to everyone. Start off 2012 by incorporating some of these new exercises into your workouts.  Here is a couple of things to think about before you start.

Scientists believe that close to 85% of our most dreaded diseases can be prevented with appropriate lifestyle changes, including a good diet and regular exercise.

Studies have shown that regularly skipping breakfast increases your risk of obesity by 450 percent.

Mountain Climber Pushups

Directions

  1. Start in a pushup plank position. Your body should form a straight line from your head to your ankles.
  2. Without allowing your lower-back posture to change, lift one foot off the floor and move that knee toward your chest.
  3. While you return the original leg to the starting position simultaneously lift the other leg through the same motion. (knee towards chest).
  4. Then do a pushup. That’s one rep.
  5. Aim for between 15-30 reps.

Muscles Worked

  1. Hipflexors
  2. Glutes
  3. Lower abs and core
  4. Chest
  5. Triceps
  6. Delts
Modifications
  • You can vary the speed and tempo of your mountain climbers
  • Perform more than 1 set of mountain climbers in between pushups

Pushup To Renegade Row

Directions

  1. Start in pushup position. While grasping the dumbbells perform a pushup.
  2. Once you’re back in the starting position, row the dumbbell in your right hand(without twisting your core or back) to the side of your chest, by pulling it upward and bending your arm and pause.
  3. Lower the dumbbell back down, and repeat the same movement with your left arm.That’s one repetition.
  4. Aim for 5-15 reps

Muscles Worked

  1. Trunk
  2. Glutes
  3. Obliques
  4. Core
  5. Pecs
  6. Lats
  7. Shoulders

Modifications and Tips

  • Weight can be modified depending on your strength.
  • This can also be performed with your knees on the ground.
  • If you are having trouble with your balance, try spreading your feet farther apart.

Goblet Squat To Press

Directions

  1. With both hands, grab one end of a dumbbell or kettlebell to hold it vertically in front of your chest.
  2. Take a little bit of a wider stance than you would with a standard squat.
  3. Keeping your back naturally arched, push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor and pause.
  4.  Push yourself up to the starting position
  5.  Complete a press extending the dumbbell or kettlebell overhead and lower to starting position.
  6. Aim for 8-16 reps.
Muscles Worked
  1. Quads
  2. Glutes
  3. Hamstrings
  4. Core
  5. Shoulders.
Modifications
  • Use two kettlebells or dumbbells
  • Perform on an inverted Bosu ball

Inverted Row on Swiss Ball

Directions

  1. Grab a fixed bar(Smith Machine) with an overhand or mixed, shoulder-width grip.
  2. Hang with your arms completely straight and your hands positioned directly above your shoulders. (Activate hips so your butt does not sag.)
  3. Place your heels on the Swiss ball
  4. Pull your chest towards the bar, while maintaining a straight back, until it almost touches the bar and then lower with a controlled eccentric movement to the starting position.
  5. Aim for 5-20 reps
Muscles Trained
  1. Lats
  2. Traps
  3. Biceps
  4. Core
  5. Glutes
Modifications
  • Feet on the ground instead of on a Swiss ball
  • Use only 1 leg on Swiss ball to challenge yourself.
  • Have a partner place a weight on your stomach.

Tim Tebow Stair Running (Tebow runs some 1,500 steps at Ben Hill Griffin Stadium, a. k. a. The Swamp, to build endurance and stamina.)

Directions

  1. Warm up by walking up and down 90 steps twice.
  2. Then perform walking lunges up 90 steps. This helps build strength without spiking your heart rate.
  3. Run 1500 steps skipping every other step or 15 to 25 minutes on a stair stepper.
Muscles Worked
  1. Glutes
  2. Calves
  3. Hamstrings
  4. Quads
  5. Hipflexors
Modifications
  • Substitute a stair stepper in if you can’t get to a local stadium or high school field
  • Do sprint intervals on the stairs vs. steady endurance running
Power Food; Combining Norwegian and American Dishes-A common Norwegian holiday dish is mashed turnips. I decided to combine the typical American mashed sweet potatoes with the mashed turnips and added some carrots. Give it a try and let me know what you think.
Recipe
  • 1 cup of cut-up carrot
  • t cup of cut-up turnip
  • 1 cup of cut-up sweet potato
  • Salt and Pepper
  • Milk
  • Cinnamon

From Norway,

Kevin

kdeeth21@gmail.com
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