15 Minute Workout
The shape of your work out may change but the impact of the SHiFT can be just as powerful. One rider who will be a way for a daunting two weeks wants to come back to the same numbers on the leader board. Staying consistent or getting better and stronger when away from your normal fitness routine is totally within our power.
Los Angeles based personal trainer Grinnell Morris at G3 Personal Training has a simple workout that can be done in your living room or on the road in a hotel room.
- Glute Bridge
- Push ups
These basic exercises will challenge you in new ways and serve as a support for your indoor cycling once back in the saddle. Check it out:
1.) SQUAT: 2-3 minutes
With your feet hip width apart and toes pointed straight forward, bend your knees and squat down, but never any lower than your thighs parallel to the ground. To increase the intensity, pause at the bottom of each rep for 5 – 10 seconds before returning to a standing position. Also, don’t stand all the way up to knees locked out. Make the exercise challenging enough that you can’t do it for more than 2 – 3 minutes.
TIP: As you travel down, let your arms raise up in front of you to counter-balance your weight. This will allow you to keep your torso more erect and less bent over as you perform this exercise, which will keep the thighs working more than the lower back.
TIP: Use a chair behind you as a reference point for your butt to touch every rep.
2.) IN PLACE LUNGE: 2 minutes
One of my favorite glute exercises. With one foot in front of the other, slowly bend your knees until the back knee is close to the floor. Perform this exercise slowly, and try to use mainly the front leg. Do two minutes with the right leg forward, and two minutes with the back leg forward.
TIP: Place a pillow on the ground where your back knee would otherwise hit the ground.
TIP: Keep your hips square to the lead leg. For example, if your right leg is forward, don’t let your hips open to the left. Keep them squared straight ahead.
TIP: Don’t allow your lead knee to come past your toes on the way down. This puts torque on your knee. Think about dropping straight down to the floor rather than lunging forward.
3.) GLUTE BRIDGE:3 minutes
This is an excellent exercise to work the glutes and the lower back. The lower back to often gets neglected! Lay on your back with a pillow under your head. With your knees bent, and feet on the ground directly under your knees, slowly raise your butt off the floor into a “bridge,” where your knees, hips, and shoulders are all aligned. Slowly drop back down to the floor and repeat. After 2 repetitions, hold each subsequent rep at the top for a count of five and really squeeze your glutes in this position.
TIP: Initiate the movement from the butt on the floor with a pelvic tilt. This protects the back AND puts the work more in the glutes, which we like!
4.) PUSH UPS: 3 minutes
This is a difficult exercise for many people, but it can be performed at all levels. If you’re a pro, go ahead and see how many pushups you can do in 3 minutes. If you’re a beginner you can start on your knees and keep the range of motion short. Make sure that your hands aren’t too wide or too narrow. There should be no strain on your wrists or shoulders. Also, it’s not necessary to go all the way down to the floor. In fact that can be tough on the shoulders.
TIP: For the 3 minute crowd. It’s difficult to do pushups for 3 minutes straight. So go until you tire, and then rest for a few seconds and then try to do a few more. The rest counts as part of your 3 minutes though! You’ll be surprised at how your numbers improve.
TIP: For the rest of you, go slowly. Work on form. It is far better to do five controlled push ups, than 20 reckless ones.
5.) ABS: 4 minutes
Can’t neglect your abs. There are so many abdominal exercises out there, but we want to keep this workout short and efficient. So this one takes two minutes (at most), but it’s highly effective and works deep abdominal muscles that support your spine.
Lying on your back, with your back firmly pressed into the floor (don’t let your lower back arch off the floor at any point), bend both knees and bring your knees to your chest. This is the starting position. When you’re ready, slowly extend one of your legs to a point where you feel like you might lose contact between your lower back and the floor. But don’t! This is where you will hold your leg for 30 seconds. If you can extend all the way out to straight, go ahead, but the key is that connection with the lower back and the floor.
You should be consciously trying to push the lower back into the floor throughout the exercise. After 30 seconds, slowly switch legs. After 30 seconds with that leg extended, switch again. Now do 20 seconds with each leg. After that, if you’re still going strong and able to keep that back down, do 10 more seconds with each leg. If you do 30, 20, 10 with each leg, you’ll see that equals two minutes!
TIP: If it’s extremely difficult to keep your back connected to the floor, bend your extended leg at the knee a little, and bring it back towards you just enough to regain that connection.
TIP: If you feel this exercise pull in your neck, place a pillow under your head.
TIP: For a slightly advanced version, place your hands behind your head and come up in a mini crunch while performing the exercise.
Whether you are are traveling or feeling like you are being held hostage in your own home, this is a quick, easy and effective workout.
Just remember we must put that oxygen mask on ourselves before we take care of the others that rely on us.
Written by SHiFT Instructor and Blogger, Emily Webster.