Wednesday, September 10, 2014

Adult Workout Series

Justin from Chapel Hill Training is back!  He recently posted a fabulous workout series for parents that everyone can do with their kiddos.  Now, he's here to tell us about some ways to workout quickly when the kiddos are napping or sleeping or somehow you have another free moment.  I can't wait to try them out, enjoy!

Woo! We hope everyone had a great Labor Day weekend. It is still hot in North Carolina for sure. This next series will have more of an adult focus. Workouts tailored to your problem areas. Get ready for some quick, transformative results with these next four workouts. As always, do not be a stranger. Feel free to ask us any questions, especially about how to fit this into a holistic health plan for you and your family. This workout can be done twice a week.

We surveyed common goals the mothers we train have. It included increasing muscle tone in the legs, arms, and core as well as reducing body fat. Reducing back pain and injury prevention were also popular. These workouts will help in all these fields and in promoting general health. It is short and effective. Enjoy =)

Warm- up:

2 rounds of:  15 jumping jacks, 15 chair squats, 15 knee pushups, 30 second plank


Rest as little as possible. Time yourself and record for the next time you workout. Make sure your form stays spot on.

4 rounds of:

10 chair dips

Back up to a chair or couch until your torso is a few inches over the edge of the furniture. Your arms should be close to your sides. Push the elbows back and lower your torso slowly. Return to the starting position when your elbows reach a right angle. You can bend at the knees to make the exercise less challenging.

15 hip bridges

Lying on your back, position your feet on the floor with bent knees. Your heels should be 12 inches from your hips. Keeping the entire foot in contact with the floor, push through your heels to lift your hips off the ground. Squeeze the glutes and pause at the top of the movement. Return the hips to the ground.

20 full plank knee ins (10 each leg)

Start at the top of a pushup position, with your hands under your shoulders and your body in a straight line. Alternating, bring one knee in towards your chest, keeping your core tight. Avoid rounding your lower back. Bring the leg back to the start position and switch legs.

30 second wall sit

With your back against the wall, lower yourself so that your knee is at a right angle to your ankle. Push back against the wall, using your hips to keep you there. Hold for time, and make sure your back stays against the wall.

Train Better. Live Better.

Justin Hardy

Chapel Hill Training

400 West Rosemary St. Suite 1003

Chapel Hill, NC 27516



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