Cap Off 2018 on a High Note With This Effective Exercise Routine
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Did You know: Only one in three adults does the amount of physical activity recommended each week by the U.S. Department of Health and Human Services, and more than 80 percent of adults do not meet the guidelines for both aerobic and muscle-strengthening activities.
According to Johns Hopkins University research, less active people have a higher risk of developing high blood pressure, diabetes, coronary heart disease, anxiety, and depression.
“Moving on a daily basis can improve not only your physical health, but your mental health, too,” says Dr. Daniel Giordano, D.P.T., C.S.C.S., co-founder and director of physical therapy at Bespoke Treatments Physical Therapy & Fitness.
In a 2018 report, the USDHHS recommends at least 75 minutes of exercise a week “for substantial health benefits,” with “additional health benefits” gained by strength training at least twice a week.
Having a go-to workout you can do anytime, anywhere — like this 25-minute routine, below, created by Dr. Giordano to be done without any equipment — is a great way to keep moving on a busy schedule and stay in shape.
“This full-body workout addresses mobility, stability, strength, and power—all of which will help you improve your overall performance,” Dr. Giordano says.
Time to get moving. You heard the doctor.
5-Minute Anywhere Workout
- Warm-up: 2 minutes
- Workout: 21 minutes
- Cool-down: 2 minutes
- Total Time: 25 minutes
Do 30 seconds of jumping jacks, followed by 30 seconds of hip openers. Repeat for a total of two rounds.
Stand in a narrow position with your knees slightly bent and hands at your sides. Jump, spreading your feet to slightly wider than hip width apart, at the same time bringing your hands above your head. Jump back to the starting position, lowering your hands to your sides. Repeat for time.
Start in the high plank position with hands on the ground, wrists directly below your shoulders. Brace your core, maintain a neutral spine (look straight down at the floor), and place your right foot outside of your right hand. Pause for a second, return to starting position, and switch sides. Repeat for time.
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Do each exercise continuously for 45 seconds, followed by 15 second of rest. Use your rest time after each exercise to transition to the next. Repeat the circuit for a total of three times.
Plank (modification: perform on knees)
Place your forearms on the ground, elbows directly beneath your shoulders, and tighten up your core so your body forms a straight line from your shoulders to your ankles. Maintain a neutral neck, looking down at the floor. Engage your glutes, quads, chest, and abdominals. Hold for time.
Push-up (modification: perform on knees)
Start in the high plank position, hands shoulder width apart and slightly externally rotated. Brace your core, squeeze your glutes and quads, and keep your neck in a neutral position. Lower your body to the ground, pause for a second, then press back up to the starting position. Repeat for time.
Start in the high plank position, hands shoulder width apart and slightly externally rotated. Brace your core, squeeze your glutes and quads, and keep your neck in a neutral position. Bring your right knee in towards your chest, then quickly alternate legs so that your left knee is drawn in and your right foot is on the ground behind you. Continue alternating quickly for time. Keep your core tight throughout, and avoid letting your hips drop.
Stand with your feet shoulder width apart, toes slightly turned out. Hinge at your hips, then drop your butt towards the floor as you bend your knees. Lower your hips until they are in line with your knees, or slightly below. Keep your butt back and avoid allowing your knees to pass your toes. Pause for a second, then press through your heels to return to the starting position. Repeat for time.
Stand with your feet shoulder width apart, hands at your sides. Take a step backwards with your right foot, landing on your forefoot with your right knee in line with your left ankle. Push your butt back as you lower your back knee to just above the ground. Push though your left heel to return to the starting position. Repeat on the other side and alternate for time.
Standing with your feet shoulder width apart, squat down, pause for a second, then explosively jump up. Land softly with your feet in the same position they took off from as you sink back into your squat with control. Repeat for time.
Do one round of these cool-down stretches, performing each for 30 seconds.
Start with your feet together and knees pointed outward. Inhale as you sit back on your heels, then exhale as you reach forward with your hands, bringing your torso towards the floor. Take deep, controlled breaths for time.
Cat / Cow
Start in the quadruped position, hands directly below your shoulders and knees directly below your hips. Take a breath in through your nose. Tuck your pelvis, press down lightly through your hands and knees, and exhale through your mouth as you round your spine towards the sky, pulling your belly button toward your spine and tucking your chin to your chest. This is the cat position. Take a deep breath in through your nose and arch your back, allowing your belly to relax, and lifting your chin to a neutral gaze. The is the cow position. Alternate between cat and cow for time, pausing for 3–5 seconds in each position.
Downward Dog with Foot Pedaling
Start in the quadruped position. Spread your fingers, tuck your toes, and push through your hands to straighten your elbows and lift your pelvis towards the sky. From here, pedal your feet back and forth, bending at the knee and pushing your opposite heel to the ground. Alternate sides for time.
Hip Openers with Elbow Drop
Place your forearms on the ground, elbows directly beneath your shoulders, and tighten up your core so your body forms a straight line from your shoulders to your ankles. Maintain a neutral neck, looking down at the floor. From here, step your right foot up to just outside your right hand. Pause for a second, then drop your right elbow to (or toward) the ground. Pause for a second, then reverse the movement to return to starting position. Switch sides and continue alternating for time.