The Fitness Trail: A Creative Exercise Circuit
Grand County, CO Colorado
Last week we highlighted the format of a six-station compound exercise circuit and this week the actual description of each exercise for stations one-four of the circuit will be detailed. Then, next week, we will include the details of stations five and six. Please take a moment and review the information from last week prior to attempting the circuit. As always, prior to beginning any exercise program, please consult your physician.
*For all exercises: head/neck are a natural extension of your spine, shoulders rotated back/down, rib cage lifted, navel pulled toward the spine, knees relaxed and the shoulders/hips/knees/toes all facing the same direction where applicable. Perform 1-3 sets of 8-12 repetitions, two-three non-consecutive days/week.
Squats w/kettlebell swing
-Begin standing with the feet approximately shoulder distance apart.
-Hold the kettlebell in front of the body suspended directly in front of the pelvis with both hands on the handle.
-Squat down toward the floor with the body weight in the heels, knees tracking over heels, as you swing the kettlebell between the inner thighs.
-As you drive through the heels returning to a standing position, swing the kettlebell to shoulder height only.
Pushups w/kettlebell rows
-Assume a modified/full pushup position from the floor holding a kettlebell in each hand.
-The hands/kettlebells should track directly underneath your shoulder joints and your body should be in a perfect modified or full plank.
-Lower the body down toward the floor until your arms form two, 90-degree angles at the elbow joints and as you push up, lift one kettlebell off the floor and row it back to shoulder height.
-Then, lower the arm/kettlebell back to the floor, maintain your plank position, lower the body again and as you push up, lift the other kettlebell off the floor, rowing it back to shoulder height, then down.
*Tip: Master your pushups prior to attempting this advanced exercise.
Lunges w/biceps curls
-Begin standing in a staggered, front to back lunge position with the legs approximately shoulder distance apart holding a dumbbell in each hand, palms facing forward, arms fully extended.
-Body weight predominately in the front heel/back heel elevated throughout the exercise.
-As you lower the body into a lunge (no lower than 90-degree angle at knee joint), perform a biceps curl.
-Drive through the front heel, extending both legs as you lower the forearms back to the extended position.
-Begin seated on the floor on the right hip, right leg extended from the hip (i.e. right leg is parallel to the front wall) and the left leg flexed at the knee joint, behind the right leg, knee facing ceiling, foot on floor. Right hand is on the floor beside the right hip/arm extended and remains extended throughout the exercise.
-Hold the kettlebell in the left hand, palm facing forward, with the “bell” on the back side of the wrist, arm flexed at the elbow joint in front of the torso.
-Stabilizing with the right arm, lift the hips off the floor, driving with the core/hips/legs as you extend the left arm to the ceiling.
-Lower the body and left arm back to the beginning position.
Jackie Wright is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She may be reached at her website at http://www.neversummerfitness.com, her email at NSFGL@comcast.net, her blog at http://www.skyhidailynews.com and her Facebook page at Never Summer Fitness.
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