In this installment of the 'Hunker Games' I'm showing a full workout with only 1 weight. In this video I'm using a Kettlebell, but you don't have to. It's only to show that you don't need a whole suite of equipment to kick your own butt. Enjoy!
As always, keep coming back as we all try to get through this craziness together, but apart. Thanks for watching!
music: "Elevate" Bendsounds.com
Hopefully you all got to try out yesterday's workout. If not check it out! In today's workout you'll need some weights and a Swiss ball. Please let us know what you think of the workouts and feel free to share with your friends!
Warm-up - Take a shoulder width stance and perform 10 air squats followed by 10 arm circles in both directions. Repeat for a total time of at least 2 to 4 minutes. This will get your core temp up and loosen up all your major joints.
Single arm Dumbbell Squat to Press - using a light to mod weight (in this demo I have 10lb) take that same shoulder width stance and place the dumbbell such your fingers face inward. Drop into your squat maintaining good core activation, neutral spine, and knee/toe tracking. As you stand up be sure to lock out at the top and then perform the press over head turning your palm facing outward. Retract to start. 3 sets of 10 presses on each arm(lotsasquats)
Reverse Dumbbell Alternating Lunges - Take a healthy step backward maintaining an upright posture, drop down into lunge stance maintaining good alignment in the lower forward leg. Push down hard with the forward leg and return to standing. Repeat with the other side.
3 sets of 8-10 per leg
Swiss Ball Hand Walkouts - Start kneeling with the ball at your chest. Slowly, rock forward until both your hands and feet touch the floor. Begin pulling yourself forward over the ball with your hands. Keep strong activation in your core, don’t droop in the middle, and walk backward until your toes touch. No launching! 3 sets of 10
Dumbbell Chest Flys on Swiss Ball - From a seated position with the dumbbells in hand. Slowly walk your feet outward until your head and shoulders are on the ball. Your hips should be off and your glutes squeezing so that you are in a ‘tabletop’ like position. Press the weights over your chest, palms facing. Slowly lower the weights with a slight elbow bend until your arms reach all the way outward. Can also be performed one arm at a time for extra glute/core work. 3 sets of 10
Reverse Dumbbell Fly on Swiss Ball - Place the weights on the floor in front of the ball. Anchor your feet flat on a wall behind you and push your body up over the ball. From this elevated position grab hold of the weights and raise your arms out, squeezing your shoulder blades together. 3 sets of 10
Upper Body Russian Twist - Holding onto on dumbbell walk your feet out as you did for the chest flys. Hold on to the ends of the weight and press over your chest. Keep a strong contraction in your glutes and rotate your upper body to the left and right sides alternating.
3 sets of 10 each direction.
Hello All! As you no doubt are aware we are unfortunately closed for the time being. As such, we wanted to make sure that you all have a resource to turn to for maintaining your exercise plans.
Moving forward during this period we will be posting regular updates to this site with actionable material for you to take advantage of. Be sure to check back daily over the next several weeks for these updates and new programs.
Box Squats - A chair or bench is ok, as is just air squatting. Don't overthink it, just sit down and try not to lean back and rock forward as you stand back up.
Pushups - Shown are some modifications to make it easier to get larger numbers. If you can do multiple sets of 10 full ones, do that.
Lateral Lunges - Take a healthy step out and stick your butt back as you sit down through your heels. Keep your lower leg aligned with your feet/toes and push off hard to return to center.
Floor Bridges - Two footed with a pause helps get a strong contraction. But if you're pushing 20 and it's getting easy, switch to a single leg version.
Side Planks - Start out by holding for 10-15 seconds for a few reps. Build up those hold times to 45 seconds or a minute. Try to shoot for a total hold time of 3 minutes.
Keep moving out there! We'll be back tomorrow with another routine. Feel free to reach out (virtually of course) with questions or leave a comment below!
I get asked about HIIT training A LOT. ( Also known as High Intensity Interval Training.)
There seems to be a new study that shows up every month or so talking about how it can save you time plus keep you fit. Over the past two decades this type of training modality has become all the rage. It has been the subject of many studies ranging from reducing obesity to helping to stabilize blood sugars.
HIIT training is basically physical activity that has brief intermittent burst of very intense activity, followed by a period of rest or lower intensity exercise. HIIT can be performed using weights or as a cardiovascular workout.
An example of a strength training workout using HIIT Training may look like this:
Repeat all above for 1 minute at max effort and then rest for 1 minute.
Cardiovascular HIIT programs are what most of the health studies have focused on. They are short and intense. The goal is to get your heart rate into a 80-90% of max heart rate (MHR) during a given time. For example:
Ride a bike at 80-90% of MHR for 20 seconds followed by 10 seconds of rest repeated 8 times
OR a little less scientific…
Run up a hill at max effort, walk back down the hill. Repeat 10 times
There is nothing fancy or exactly inventive about HIIT training. It can literally be done anywhere. Your living room to your local park. The draw to it is the time saving factor. Since many of us are always running from one meeting to the next or rushing to pick up kids from school. This type of training can absolutely help to keep you in shape with as little as 10 minutes three times a week!
The draw of HIIT training and what many proponents of its say is that you can get the same health benefits as walking for 30 minutes keeping your heart at a lower steady state. For just a little amount of intense exercise and I mean very intense you can reach the same health benefits of a longer slower steady state type of exercise.
Many studies over the past 20 years have focused on the benefits of HIIT training.
One study in particular focused on HIIT training versus moderate intensity continuous training (MICT) altering body composition in post menopausal women (1). In this study each participant was divided into three groups. They had to perform their given activity 3 times a week for 12 weeks.
All of the women in this study lost weight plus fat mass over the 12 week time period. Not surprisingly the group that included resistance training increase their muscle mass.
The surprising part to me was the HIIT and HIIT + resistance training lost “signficant” abdominal/visceral fat. Not the MICT group. Similar findings were found in another study with young women. With three times a week of HIIT training they lost significant total body fat in addition to reduction in leg and abdominal fat. This study also found a decrease in insulin resistance. (2)
While these studies focused on women there are still plenty out there for both sexes.
Overall studies have shown HIIT can help with body fat reduction, insulin sensivity, Type 2 diabetes, and blood pressure.(3) In addition the conclusions on most studies support the fact that HIIT is just as beneficial as moderate intensity longer cardio sessions.
So yes HIIT training is worth all the hype. However as with all exercise and nutrition recommendations there a couple of asterisks.
The studies that have been performed so far are typically done in a very supervised setting and focus on the effects with obese individuals.
In a separate, Australian study they looked at HIIT in the real world. They wanted to see how individuals performed HIIT without being supervised. So they took 250 overweight people and let them choose between HIIT training and moderate intensity training. They were given a one time tutorial then told to do their chosen exercise three times a week for 12 months.
The results? No difference in health outcomes when comparing HIIT versus moderate training. No surprise there, however, “regular participation in unsupervised HIIT declined rapidly, those apparently adherent to regular HIIT demonstrated beneficial weight loss and visceral fat.” (4.)
The take away? Without someone keeping you accountable to doing your HIIT workout you probably won’t do it. In fact 60% of the HIIT group dropped out by the end of the year.
Besides HIIT being difficult there are other reasons it might not be good for a given person.
First, if you have an injury, high intensity movements may be contra-indicated. If you have a bulging disc or arthritic knees, for example, doing an all out effort may cause more damage than help. This may lead to you dropping out of exercise all together.
Second, your current stress level and sleep patterns. If you are highly stressed adding a stressful type workout on top of your current stress may lead you into getting sick or injured.
I also would not recommend it for those you who have problems sleeping. A lot of repair of the bodies systems occur during sleep and if you are only getting a couple of hours of sleep a night than you are not repairing and will do further damage.
So, my take away on HIIT? It's great for those that can commit consistently to it 3 times a week that are not currently injuried or incredibly stressed. If you are in this category, I would recommend going outside for a steady walk for 20 to 30 minutes instead.
In terms of cardiovascular training and, really exercise in general, ask yourself, "What type of physical activity do I enjoy doing? AND What will I do consistently?"
People who can answer these two questions are more likely to find paths to staying healthy and strong for the long term.
Find an activity that you love to do. Is it long hikes on the weekends with your spouse or biking to work? Or maybe it’s tennis or pickle ball (a new favorite for some of my clients.) Or maybe it’s HIIT training on your bike. Not knowing is ok too, just go try some things and see which ones you like, even those that you scratch off the list counted as exercise in the moment.
The point, is studies can show a particular exercise is beneficial but only IF you do it consistently. So, yes HIIT is a great way to get fit and healthy but make sure it is the best way for YOU to become fit and healthy!
Free squatting or body weight squatting is a great exercise. Unlike a back squat with a bar across the back, your hands are free allowing you to use dumbbells, medicine balls or other handheld implement. Increasing and/or moving a different weight is only one part of good squat form. Balance is also an important skill to be developed. Try a wobble board or a Bosu ball for a fun challenge. View the clip above and see how it's done!