Fitness with Jess

Memorial Day work for you!!

UPPER BODY DAY!

A fun way to get through a workout is to change your tempo. For this one, complete a motion with one arm at a time, then both simultaneously.

I’ve marked the primary muscles being used with each slide. You will notice this is shoulder-focused.

Workout details:
Complete each triad for five reps. Run through all 7 exercises for a total of 3 rounds.
1️⃣Bent row
2️⃣Kickbacks
3️⃣Reverse grip front raise
4️⃣Lateral raise
5️⃣Bicep curls
6️⃣Upright row
7️⃣Overhead press

Single leg work!!

Holy smokes, your body reacts DIFFERENTLY when you use one limb compared to both. When you use both at the same time same time, you actually fall into something called the “bilateral deficit”, which means neither limb has to work as hard as it would alone. One at a time, the limbs have to really rely on their own strength, along with utilizing stabilizers to a greater extent.

These five moves provides good place to start for the lower body. You will have to perform each move twice; once per leg.

45 seconds on and 15 off

1️⃣deficit reverse lunges
2️⃣Bulgarian split squats (keep torso erect for quad maximization)
3️⃣single leg RDL
4️⃣figure 4 squat
5️⃣single leg calf raise (video was attempt no. 5 🤦🏼‍♀️)

How did it feel?

HOP IT OUT!!

Science has proven the benefit of “jumping”. It’s good for the bones, muscles, nerve conduction, cognition, stamina, power, and longevity. (Ask me more about that)

BUT, did you know “jumping” doesn’t have to be big, bold, and threatening? Simple hops will provide the same benefit without the risk of injury or falling.

You can still get your heart rate up and reap the reward of “power” moves like big jumps with these smaller movements. Make sure to include motions in all three planes.

For now, complete all 7 of these moves for 30 seconds each; 3 rounds.

*Note: your calves WILL feel this. That’s normal and expected*

1️⃣rope hops
2️⃣front and back
3️⃣side to side
4️⃣squat to tip toe
5️⃣single leg left
6️⃣single leg right
7️⃣w hops

TRAINING IN ALL PLANES!

Love this one.

Our bodies move in three planes of motion for all activities: sagittal, frontal, and transverse. But much of what we focus on in training stays in the sagittal plane. Without spending time on the other two planes, we end up unbalanced.

Give this strength and power routine a try for a good 20-min workout.

Complete the strength moves (1,3,5) for 50 seconds each. Power moves (2,4,6) for 30 seconds followed by a 15-second rest.

4 rounds total

Sagittal plane:
1️⃣Swing squats
2️⃣Jumping lunges

Frontal plane:
3️⃣Lateral raises
4️⃣Hoo hoo ha (don’t talk to me about these being called “Heismans”😡)

Transverse plane:
5️⃣Transverse squats
6️⃣180° jump squats

Go get em!

LATERAL MOTION!!
Our bodies move in three planes of motion: sagittal (front and back), frontal (side to side), and transverse (rotational). It’s important to work all three planes so we can stay strong, mobile, and quick in our everyday lives and actions.

This workout focuses on lateral motion (frontal plane). No rotation. I picked high and low intensity moves so you can turn this into a complete 30-minute workout by adding rounds.

*Pay attention to form cues on moves 1&3*

Complete each exercise for 45 seconds.
🔹Beginner: 1 round
🔸Intermediate: 3 rounds
🔹🔸Advanced: 5 rounds

1️⃣Lateral squat (step out, bending both knees and hips, weight distributed evenly between legs)
2️⃣Shuffle
3️⃣Lateral lunge (step out and press weight through that hip; opposing leg stays long)
4️⃣Skaters (body stays low)
5️⃣Side step squat (2 each direction. Stay low)
6️⃣River jumps (like a skater, but HIGH)

Let me know if you have any questions!

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WINTER OLYMPICS INSPIRED WORKOUT!
All bodyweight, all cardio

Ok, so it’s not EXACTLY the same as the Olympics, but we can pretend.

4 rounds of all 6 exercises.
30 seconds each

1️⃣Snowboard hops
2️⃣Slalom
3️⃣Skaters
4️⃣Mogul hops
5️⃣The curling lunge (hold 6 seconds)
6️⃣The sweep!!

BANDED BACK!

Resistance bands provide a simple, effective way to really up the ante on your workout.

These five exercises target the muscles of the back and posterior chain, which play a vital role in your core health.

Complete each move in three rounds: 20 seconds, 30 seconds, and then 45 seconds.

1️⃣Chest pulls (keep band at chest height)
2️⃣Anchored row
*this is one of my FAVORITE moves**
3️⃣Banded renegade
4️⃣Lat pull downs (work hard to keep shoulder of active side dropped down away from the ear)
5️⃣Superman, double bands

❗️Single sided moves should be completed twice per round❗️