Wouldn’t it be splendid if we all had an unlimited number of hours to pour into exercise every week? Or, at least, the will and desire to do so?
Regardless, it’s challenging to know how to split your time between different types of exercises. And even if you’ve selected a specific exercise, how do you know you’re executing the form correctly?
Be Well can help. Seamus Dooley, one of Dallas’ top trainers from Equinox Highland Park, has created a 10-week fitness plan. Dooley manages Equinox’s elite Tier 4 personal training programs.
This progressive plan will help you navigate through your fitness goals and develop dynamic strength and stability in the hips, core, and shoulders.
The program progresses in a linear fashion, with various components to each week’s workout. The segments include mobility, stability, lower and upper body movement, and a unit that addresses the core. The program is malleable, meaning you can add to or take away from the movements, depending on your fitness ability.
WEEK ONE
Mobility: Start with a hip mobility stretch. This creates mobility for the rest of the lower body movements later in the workout. The arm raise will help open up the chest, thoracic spine, and shoulders. Hold the stretch for 20 seconds on each side.
Stability: We then have a trunk stability hold (plank) to strengthen the abdomen and lower back. Find a comfortable spot on the floor for your elbows. A good goal for Week One is to hold the plank for 20 seconds.
Lower Body: The lower body movement is the reverse lunge. Keep your back straight and push to the ground with your heels. For Week One, an appropriate goal is 10 lunges–five reverse lunges on each side.
Upper Body: The upper body pattern is a holding push-up at the top of that position. This will enhance shoulder stability, which will be needed as the program progresses in the coming weeks. A 20-second hold is the magic number with Week One.
These four components represent one circuit. Dooley suggests doing the circuit three times with rest as needed.
Increase the difficulty by going through the circuit five or six times, limiting your rest. Lastly, Dooley says it’s important to track what you are doing in an effort to stay consistent as the weeks progress.
Regardless, it’s challenging to know how to split your time between different types of exercises. And even if you’ve selected a specific exercise, how do you know you’re executing the form correctly?
Be Well can help. Seamus Dooley, one of Dallas’ top trainers from Equinox Highland Park, has created a 10-week fitness plan. Dooley manages Equinox’s elite Tier 4 personal training programs.
This progressive plan will help you navigate through your fitness goals and develop dynamic strength and stability in the hips, core, and shoulders.
The program progresses in a linear fashion, with various components to each week’s workout. The segments include mobility, stability, lower and upper body movement, and a unit that addresses the core. The program is malleable, meaning you can add to or take away from the movements, depending on your fitness ability.
WEEK ONE
Mobility: Start with a hip mobility stretch. This creates mobility for the rest of the lower body movements later in the workout. The arm raise will help open up the chest, thoracic spine, and shoulders. Hold the stretch for 20 seconds on each side.
Stability: We then have a trunk stability hold (plank) to strengthen the abdomen and lower back. Find a comfortable spot on the floor for your elbows. A good goal for Week One is to hold the plank for 20 seconds.
Lower Body: The lower body movement is the reverse lunge. Keep your back straight and push to the ground with your heels. For Week One, an appropriate goal is 10 lunges–five reverse lunges on each side.
Upper Body: The upper body pattern is a holding push-up at the top of that position. This will enhance shoulder stability, which will be needed as the program progresses in the coming weeks. A 20-second hold is the magic number with Week One.
These four components represent one circuit. Dooley suggests doing the circuit three times with rest as needed.
Increase the difficulty by going through the circuit five or six times, limiting your rest. Lastly, Dooley says it’s important to track what you are doing in an effort to stay consistent as the weeks progress.
