McMillian: Use hills to boost outside run
Monday, January 21, 2013
When you are busy, getting to the gym can be a losing battle. Lose no more with this workout!
Kristin Healey has been a Personal Trainer for more than 10 years and has a bachelor's degree in exercise and movement science from the University of Oregon. She is known for her kick-butt workouts and shares with you this full body workout that you should complete three times this week on alternating days.
It is quick, challenging and will make it very possible to get an amazing workout in your own neighborhood and home. No equipment is needed to complete this routine. It is best to start this routine with the cardio portion and then go indoors for the exercise portion.
Cardio: Hill repeats are challenging and will burn a ton of calories very quickly. Take a moment to scope out your neighborhood and find the steepest, longest hill around. Once you have found it, warm up with some straight leg kicks, side shuffles and butt kickers. When you feel like your heart rate is up, you can start your first climb. Go slowly for the first round to ease into the hills. Then either walk or jog back to the bottom of the hill. For each consecutive hill, the goal is to feel breathless by the time you reach the top. You can walk, jog or sprint. The number of repeats will depend on how long and steep your hill is, but do them for 20 minutes.
Muscle conditioning: Healey's strength and muscle conditioning focus for this workout is Tabata Training. Notice you will do each exercise 20 seconds as hard as you can, rest 10 seconds and then repeat that eight times for a total four minute set. 4 minutes times 3 exercises equals 12 minutes of a heart pumping, muscle blast!
Exercise No. 1: Push-ups: Start on your stomach with your hands palms down wider than shoulder width apart and in line with your chest. Keep your core engaged by lightly contracting your abdominals. Slowly lower your chest and hips to the ground. At the bottom of your push-up, you should have about a 90-degree angle at the elbow joint, and your chest and hips should stay off the ground. From there, push yourself back up.
• Advanced option, do the push-up on your toes.
Do as many repetitions as possible for 20 seconds and then rest for 10 seconds, repeat eight times.
Exercise No. 2: Body Weight Squats: Start with your feet a little wider than hip width apart. Set your posture by lightly contracting your abdominal muscles and then squat down like you are trying to sit in a chair. Squat as low as you can while keeping your heels on the ground as you lower your hips back and keep your kneecaps in line with your toes. As you stand back up, keep your posture in check and your glute muscles tight.
• Advanced option, add a hop at the top of the squat.
Do as many repetitions as possible for 20 seconds and then rest for 10 seconds, repeat 8 times!
Exercise No. 3: Bridge: Start on your back with both knees bent and your feet in line with your hips. Lightly brace your core by tightening your abs, tighten your glute muscles and lift your hips off the ground. Pause for a moment at the top, and then relax back down to the ground. Be sure not to arch your back and try to keep your knees in line with your hips and ankles.
• Advanced option, do one leg at a time.
Do as many repetitions as possible for 20 seconds and then rest for 10 seconds, repeat eight times!
Nutrition tip: When we are dehydrated, our body thinks that we are hungry and we end up snacking or eating larger meals throughout the day. Drink your water and watch your body transform and your health improve.