Welcome to the Next Level!
Welcome back for the third installment of our fitness series: Exercise For Those Who Hate It But Realize They Need It.
In Parts 1 and 2, we focused on exercises for the legs, as well as an intro into some stretching exercises.
Today we’re expanding your leg workout arsenal with one more exercise, standing leg curls, rounding out the set for your leg muscles. Next, we’ll delve into two additional exercises: jumping jacks and sissy push-ups. These movements not only target multiple muscle groups but also add a cardio element, elevating your overall fitness level.
And once again – No Equipment Required!
So without further ado … Here we go!
Standing Leg Curls
Standing leg curls are a fantastic way to target your hamstrings and glutes (your butt) while improving stability and balance. And speaking of balance – if your balance is as horrible as mine, you might want to hold on to the back of a chair, your dresser or a wall for support.
(You know, even if you have the balance of a ballerina, I think it would be best to hold on to something, at least in the beginning, to help you focus during this exercise)
The Exercise:
- Starting position:
- Holding on to your support, set your feet shoulder width apart.
- Use good posture: Stand with shoulders back – chest out – eyes forward.
- The Movement:
- Raise your heel toward your glutes, *focusing on your hamstring muscles to do the work.
- Slowly lower your foot back down without touching the ground, and repeat.
- Sets and Reps:
- Do 2-3 sets of 8-10 reps per leg to start with. It’s probably going to feel like it’s nothing. But just wait until the next morning, then talk to me. 😀
- Do this exercise 2 to 3 times a week. Then after a week or the pain is minimal, increase the reps to 12-15.
- You might even get brave and include these with your deep knee bends. But don’t forget to do your stretches – got to keep those muscles soft and supple, and flexible. Refer to Part 1 for ideas.
*Focus Points & Tips:
- Close your eyes during the movement, concentrate only on your hamstrings to do the work..
- Don’t jerk your leg up or drop it on the way down. Pause, before the next rep.
- NEED A CHALLNGE? Strap on some ankle weights. Do the first set without the weights to warm up the hamstrings.
- You can do one leg at a time, or alternate legs between sets.
- Keep your core engaged for better balance.
Okay, we’ve made it to the upper body! Congrats, people!
Again, we’ll start from a safe plateau with Sissy Push-Ups.
Sissy Push-Ups
Sissy push-ups are a variation of regular push-ups – yeah,they’re push-ups for us sissies – push-ups with training wheels.
But when done right, using focus, they can be quite challenging. It’s an excellent alternative and starting point for newbies or those who don’t have a lot of upper body strength – OR for those who want to do some isolation work for chest or triceps.
Either way it’s excellent for individuals working on building upper body strength and mastering the standard push-up. Here’s how to perform sissy push-ups:
- Starting Position:
- Begin on your hands and knees – your hands placed slightly wider than shoulder-width apart, and feet crossed.
- Movement:
- Pivoting on your knees, lower your chest towards the ground while keeping your knees bent and feet off the floor.
- Press back up to the starting position.
Check it out >Sissy Push-ups
- Sets and Reps:
- Aim for 2 to 3 sets of 6-8 reps. If this is a new exercise for you, you may want to start off doing 1 to 2 sets for the first few times. If you’re relatively pain free after a week, nudge the reps up, and/or sets a few notches.
Focus Points:
- Keep your body in a straight line from head to tail. Don’t arch or let your back sink.
- Focus on controlled, even movements. Try not to use your arms to push up. Your arms should only function as extensions to your body. Focus on your chest. Use your chest to press yourself up. Again,close your eyes if that helps you focus. Feel the muscles in your chest doing the work.
Jumping Jacks
Jumping jacks are a classic, full-body exercise that elevates your heart rate, improves cardiovascular endurance, strengthens bones, your core, and challenges your coordination.
Jumping jacks was the first exercise I remember doing in elementary school. And it was popularized by the wonderful Jack Lalanne on his TV show decades ago.
Contrary to some, I think it’s the perfect all-around exercise we got. You’re working cardio, your legs, your arms (shoulders anyway)… Wonderful! And you can change it up, adding kicks, punches – whatever you got. And it’s fun.
So here we go – ready?
- Starting Position:
- Stand with your feet together and arms at your sides.
- Execution:
- Jump your feet out to the sides while simultaneously raising your arms overhead.
- Jump back to the starting position.
Check it out > Jumping Jacks
- Sets and Reps:
- If this is the first time you’re doing these, or haven’t exercised in a while, do a couple of sets of 8-10 reps. Once you’ve gotten used to them, try to reach 2 to 3 sets of 15-20 reps – keeping a steady flow the whole time.
Tips:
- Try to land softly to reduce impact on your joints.
- Maintain a steady pace to keep your heart rate up.
Summing Up
Incorporating standing leg curls, jumping jacks, and sissy push-ups into your workout routine can add variety and intensity to your fitness journey. Remember to FOCUS, using proper form, and listen to your body.
Stay tuned for more fitness tips and exercises in our upcoming blogs. Let’s elevate our fitness game together!
Please Read
The reason why I began these blogs is because I heard from a lot of people who realize they need to exercise, but either have no time … don’t want to exercise … are embarrassed to go to a gym … or just don’t know where to start – despite the overwhelming amount of exercise videos, books, gyms…
So what’s the answer to this conundrum??
That’s where I come in – because it was a puzzle I was facing. I understand a little of what you’re going through – I’ve been there, and am still there to an extent. But I have a few ideas I wanted to share so we can drop the complaining and excuses, and do something positive for ourselves and exercise! (Diet is another thing, isn’t it.)
This is why I emphasize FOCUS! Because, no matter how much we’re convinced that we need to exercise and to eat well, blah blah blah… Many of us will still pick at it.
Maybe get a little motivated for a day or two. And we feel good that we actually climbed out of our ditch and did a couple of sets of knee bends during a commercial.
Hang on to that motivation! With the next commercial, drop and do 10 reps of sissy push-ups, then some stretches. Don’t wait until your aching back, or the extra effort it takes to get out off the sofa, or when you struggle having zero energy to do anything … don’t wait until then before deciding to take care of yourself.
Look, I’m not trying to sell you anything.
I want the best for you. I care about you, and I don’t even know you. But I know who I’m writing this for. So roll out of that ditch, that bed, that couch and stand up. Dig in, mentally, with tooth and nail. These exercises are easy and basic – and effective, if done right and with focus.
You keep up with this for ONLY a week and you will feel, and see a difference. If you don’t, you let me know and give me an ear full.
Now – for those brief moments when we DO exercise, we need to MAXIMIZE the benefit that comes from exercising…
And this is achieved by FOCUSING.
- Using good form and good posture
- Making sure only the target muscle is doing the work
- Not rushing
- Not overdoing it
- Staying consistent
When you FOCUS, the minutes you spend exercising will pay off in spades! You’ll achieve
better results in those spare few minutes!
I want you guys to understand this. Why do you think I didn’t just end the blog after explaining sissy push-ups?
Because I care. And I know how it is. And I want to help!
If you’ve received any benefit from these blogs, please let me know – send me an email, contact me on LinkedIn or Twitter/X.
In the meantime, remember to love the one you’re with, and be kind to others.
Ciao for now.
Your buddy – Roger
roger@rogermaxwellwrites.com
