fitness: How HIP are You? (Part 2)

Happy Saturday!  Here are the intermediate and advanced levels for "the HIP workout," which was posted a few weeks ago in the Part 1.1 entry.  Levels 2 & 3 take the hip exercises from the first level and combine them with either stabilizing movements to put your core into overdrive or combination exercises (e.g. pairing bridge with hip flexion to the front).  Enjoy and take some time this weekend to sweat!  If you don't have time for the entire workout, just try one or two of the exercises or add them into your already established workout!

the "HIP" workout

5 min warm-up: jog in place, jumping jacks, jump rope, bike, whatever you want

Level 2 exercises are 10 reps X 1 set

Level 3 exercises are 15 reps X 2 sets

1) Bridges 

Two versions using either one large Swiss exercise ball or two small balls to stabilize

2) Bent Hip Extensions (right and left)

One small ball is used to activate the hamstrings while also working the glutes (a free weight could also be used in the same way)

3) Fire Hydrants (right and left)

Same use of the small ball (or weight)

4) Side Plank Raises (right and left)

Not the easiest upgrade to this exercise, but a serious workout as your entire body must stabilize to balance

5) Hip Hikes (right and left)

In this version, I am standing on a huge textbook (my husband's very sizable physical chemistry book) to increase the range of motion in the exercise.  A step could also be used.

6) Straight Leg Raises (4 Directions)

a) Flex Front (right and left)

Combination exercise pairing the front hip flexion with a bridge

b) Abduction Side (right and left)

Another combination exercise using the side abduction with a side plank- intense!

c) Adduction Side (right and left)

While keeping the top leg up the whole time, bring the bottom leg to meet it (for some reason, the most hilarious looking pose)

d) Extension Back (right and left)

Maintaining plank while also performing an extension to the back

And what kind of trainer would I be if I didn't remind you to stretch afterwards?  

Take time to S T R E T C H. :)

fitness: "Free" Free Weights

"Free" Free Weights

You may have been wanting to try a free weight workout at home, but haven't had the time to shop for the weights and equipment.  Or you don't have the extra money in your budget right now so you have neglected your fitness.  Here is a completely free option for practicing weight-lifting at home and a quick, simple upper body strengthening workout to try your new weights.  

Your "free" free weights are made by filling two gallon bottles with water.  A gallon of water weighs approximately 8 pounds (~8.3-8.4 lbs.) which is useful for a variety of exercises.  If beginning with eight pounds seems like too much, remove an equal amount of water from each and start there.  This will be an even more challenging option than regular free weights because you will have to stabilize the bottle as the water is sloshing around inside.  (So you can feel more accomplished, even with the weight below eight pounds, using the water weights!) 

Here are just a few tips if you have never lifted before, with the reminder to not start off with too much weight (you should be able to do at least 10-12 repetitions without maxing out before that).  One tip is to exhale as you lift and inhale as you return to your starting position.  Another is to always support your lower back by keeping your core tight: think of bringing your belly button into your spine.  Your body responds better to exercise when you warm up for five to ten minutes before and remember to stretch out after.  As a general rule, keep your wrists in line with your lower arm and maintain a neutral spine position.  

Upper Body Workout

1. bicep curls

2. row

3. overhead triceps extension

4. squat with overhead lift

5. shoulder press

Upper Body Workout

bicep curls

row

overhead triceps extension

squat with overhead lift

shoulder press

10 reps each

repeat set 2-3 times

I actually did this workout yesterday, and as I haven't lifted in a while, I'm quite pleasantly sore, especially my deltoids.  The shoulder press was the most difficult using the water weights and I had to use my thumbs to stabilize the bottles, but other than that, the workout was great!