Monday, November 30, 2015

Elizabeth Street


4 Heart-Pumping Exercises For the Last Days of Fall

Nov 05, 2013

4 Heart-Pumping Exercises For the Last Days of Fall

Although temperatures may be creeping lower, there's still time to squeeze in some outdoor workouts before the brutal winter weather sets in. The gorgeous fall leaves are surely a better view than you’ll get once you’re stuck in the gym this winter! Take advantage of the last bit of fall with this simple (but tough!) body weight workout by FitBump fitness expert Joanna Castro. These four moves can be done at your neighborhood park, and you’ll quickly realize those park benches are useful for a lot more than just sitting!

Squats on the bench:
-Stand in front of a bench (rear facing the seat) with feet hip-width or shoulder-width apart.
-Extend arms out in front of you.
-Bend at your hips and lower your butt down so that it touches the seat. Be sure to keep your weight in your heels.
-Once your butt touches the seat, stand back up to your starting position.
-Repeat for 3 sets of 12-15 reps.

Muscles targeted: glutes, hamstrings, and quads

Push-ups on the bench:
-Standing behind the back of the bench, place both hands on the bench and walk your feet back so that you are in a plank position.
-Make sure your shoulders are away from your ears (no shrugging) and your head, back, and butt are aligned (no high butts).
-Bend at your elbows so that you are able to lower your chest down to the top of the bench.
-Your entire midsection should move with you as one unit.
-Go back to the starting plank position.
-Repeat for 3 sets of 10-15 reps.

Muscles Targeted: arms, chest, and core

Step ups on bench:
-Stand facing the front of the bench and place one foot on top of the seat, leaning into your elevated leg (body weight on your elevated heel).
-Step your other leg up to the bench by extending at your hip and knee.
-Lower yourself down by stepping off the bench with the leg that came up last.
-Repeat for 3 sets of 12-15 reps each leg.
Modification: If you are well into your second or third trimester of pregnancy, you can do standing lunges instead of stepping up on the bench.

Muscles targeted: quads, hamstrings, glutes, and calves

Dips on the bench:
-Begin by sitting on the bench as close to the edge of the seat as you can without falling off.
-Your hands are at your sides holding on to the edge of the bench.
-From here, walk your feet out in front of you so that your butt is off the seat and you are able to lower it down towards the ground.
-Bend arms making a 90-degree angle and then extend your arms back up to starting position.
-Repeat for 3 sets of 10-15 reps. 

Muscles targeted: triceps

By FitBump’s Joanna Castro

Joanna Castro, NCSF, believes that training is a fun and effective way to stay healthy. She encourages her clients at Body Space Fitness in New York City to prioritize their health and their happiness every day. Joanna, certified as a Personal Trainer through National Council on Strength and Fitness, specializes in total body integration, and holds certifications in Kettlebell Athletics (Level 1), and Pre- and Post-Natal. She is currently attending Lehmen College to obtain her B.S. in Exercise Science.