Looking for some March Madness fitness fun to improve your overall health? Try these challenges to whip your body. So, let the madness of March begin!
1 – Dumbbell Reverse Lunge with Rotation
The Reverse lunge with Rotation combines a lot of movement changes and challenges your balance, mobility and core stability all at the same time. It is important to ensure that the rotation comes from the midsection of the body rather than the shoulders. The back knee should not rest on the floor during the rotational part of the movement. Ensure that this functional training exercise is divided into 3 parts: the Reverse Lunge, then the Rotation back and forth, and finally the step back to the stating position.
Workout Example: 10 repetitions each side, rest 60 seconds and repeat for a total of 3-5 sets.
2 – Single Leg Dumbbell Row
Rowing exercises are very important because not only do they counteract all the sitting that we do but they also target a huge amount of neglected muscle mass on the back. As soon as you start standing on one leg and performing a row lots of great things start to happen. Standing on one leg improves hip stability which is essential because most people have weak external rotation which affects gait. The one legged stance also encourages greater core activation in order to deal with rotational forces placed on the body during the one arm row. A flat back is vital throughout this functional training exercise to keep the spine protected. Try to work on the mid back muscles by rowing towards the hips rather than shrugging the shoulders.
Workout Example: Try 8 repetitions each side, rest 60 seconds and repeat for 3-4 sets.
3 – Yoga Squat
Possibly one of favourite squatting movements and superb for developing leg strength and all over mobility. During the movement concentrate on your breathing. This functional training exercise is broken down into 4 parts: Squat down into a deep squat (Breathe Out), Hands down and straighten the legs (Breathe In), Return to a deep squat and hands up (Breathe Out), Stand back up tall (Breathe In). Only move as fast as your breathing will allow and work on trying to straighten the legs while the fingertips are touching the floor.
Workout Example: Complete as many repetitions as possible with good breathing
4 – Kettlebell Snatch
This kettlebell exercise is great at connecting the lower half of the body with the top half. You will work practically every muscle in your body during this explosive functional training exercise. The Kettlebell snatch can be hard to master and certainly should not be attempted by the beginner. Good stable shoulders, practical core strength and even good grip strength is required to ensure that you make it through this exercise in one piece. However, once perfected the Snatch is one of the best explosive exercises around.
Workout Example: Try the Snatch challenge, as many Snatches as possible in 10 minutes without putting the kettlebell down.
Why not try incorporating 1 or 2 of the above exercises into your standard workout program. I think you’ll be amazed at the difference they will make. Come to our Gold’s Gym Club and get more stronger!