Photo credit: www.wellandgood.com
For those well-versed in standard workouts like planks and lunges, it may be time to elevate the intensity with advanced variations. Challenging oneself physically can also foster mental resilience. Peloton instructor Rad Lopez emphasizes that conquering tough workouts can enhance our self-assurance, providing the confidence needed to tackle difficult situations beyond the gym.
Moreover, engaging in higher-difficulty exercises can enhance overall cognitive function, enabling better focus in multiple areas of life and potentially improving cerebral blood flow. Research published in Memory in 2024 supports this connection.
To facilitate this, fitness expert Or Artzi, CPT, who leads group fitness sessions at Equinox and created the platform Orriors, has designed a workout focusing on advanced abs, legs, and some arm exercises.
Join the Club
If you’re participating in the January 2025 Good Moves Club Winter Challenge, today’s workout (Day 22 of Week 4) is an excellent addition to your routine. You can join Artzi for this full-length workout that emphasizes strength training and includes a warmup and six targeted exercises.
The Warmup
Each warmup exercise should be performed for 30 seconds, making one complete round.
1. Walkout
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Begin with feet hip-width apart, arms by your sides. Hinge at the hips to reach for the floor, walk your hands forward into a high plank, ensuring your shoulders align over your wrists. Engage your core, pause, then walk your hands back to your feet and rise back to standing, repeating the motion.
2. World’s Greatest Stretch (Alternating Sides)
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From a high plank position, step your right foot alongside your right hand. Keeping your hips stable, lift your right hand towards the ceiling, rotating your upper body and following your fingertips with your gaze. Return your right hand to the floor and repeat on the opposite side.
3. Cat-Cow Pose (Bitilasana Marjaryasana)
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On all fours, ensure your wrists are under your shoulders and your knees under your hips. Slowly arch your back to drop your belly (cow pose), then round your spine, tucking your chin to your chest (cat pose). Alternate between these two postures.
4. Deep Squat with Thoracic Twist (Alternating Sides)
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Standing with feet wider than shoulder-width and hands clasped at your chest, inhale as you lower into a squat. Exhale and twist your torso right, reaching your right hand toward the ceiling. Return to center and alternate sides.
5. Hamstring Sweep (Alternating Sides)
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Standing tall, slightly bend your left knee while stepping forward with your right leg, flexing your toes back. Lean your torso forward, then sweep your arms upward and forward, feeling the stretch in your hamstring. Alternate legs.
6. Jumping Jack
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Stand with feet together. Jump to spread your legs apart while lifting your arms overhead, then return to starting position. Keep a soft knee bend and light on your toes during the movements.
The Workout
Equipment needed includes an elevated mat and either a box, bench, couch, or chair. Perform each exercise for the specified duration before resting for 60 seconds and proceeding to the next round. Aim for a total of 2-4 rounds.
Beginners: Perform each exercise for 30 seconds, resting for 30 seconds in between. Intermediate: Do each exercise for 40 seconds with a 20-second rest. Advanced: Aim for 60 seconds per exercise, moving directly to the next.
1. Step-Down (Each Side Separately)
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Standing on an elevated surface, clasp your hands at your chest. Shift weight to your left leg, bending it as you extend your right leg behind. Lower until your right toe taps the ground, then push back up to straighten your left leg. Complete the reps on one side before switching to the other.
2. Modified Copenhagen Plank (Each Side Separately)
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On your left side, with feet stacked and left elbow under your shoulder, lift your body off the ground, balancing on your forearm and foot. Bend your left knee to a right angle while extending your right arm upwards. Hold and switch sides.
Alternate Option: Perform a standard side plank.
3. Leg Lower
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4. Deficit Curtsy Lunge (Each Side Separately)
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On the floor, extend your legs out and place hands behind your head. With your core engaged, lift your legs towards the ceiling, then lower them toward the ground while maintaining contact with your lower back. Repeat the movement, keeping the legs controlled.
Alternate Option: Execute a standard curtsy lunge.
5. Pike Push-Up
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From a high plank, drive your hips into an inverted “V.” Lower your head towards the ground by bending your elbows, then push back to the starting position. Repeat.
Alternate Option: Try a standard push-up or hand-release push-up.
6. Double-Leg Switch to Lunge
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Standing with feet hip-width apart, tuck elbows in as if preparing to run. Jump to land with your left foot forward, then switch mid-air to land with your right foot in front. Perform the lunge, ensuring both knees form a right angle before pushing back up to switch feet again.
Alternate Option: Execute a standard lunge.
Conclusion
This workout encapsulates a robust blend of strength and core training while offering a mental challenge, further encouraging participants to venture beyond their physical limits. Engaging in such exercises can aid in increasing body awareness and enhancing overall health.
Source
www.wellandgood.com