Welcome to Workout Wednesday!
These newsletters are all about movement, technique, and practical fitness.
Here’s how it works:
I’ll list the routine first. This way, the workout can be accessed without fluff in one section.
The following section will include pictures and key technique cues for each move, including modifications and progressions for those who are interested in learning advanced versions (when applicable).
Full disclosure: These pictures were captured in about 2 minutes of solitude while my kids were destroying the upstairs and the lighting was decent in my foyer and were taken on my phone which was carefully balanced against a stair rail and set on a timer. I’m a one woman operation who had one take for each shot, so it’s as good as it gets for now.
The Routine
3-4 sets of 15-20 repetitions. Some may be able to complete each movement in succession with only the time needed to transition to the next movement. If a break is needed between each set/movement, 30 seconds is sufficient.
These are recommendations. If you’re crunched for time (pun fully intended), knock off a set or cut back the reps. If there’s a move that’s particularly challenging, only do as many quality reps as you can handle. Once technique starts to break down, that’s the end of the set - even if you only got three reps. Quality over quantity, always.
One other thing: I am all about practical fitness. When faced with limited time or opportunity, movement can be made to fit your lifestyle.
If you’re a busy parent, maybe you can only get one block done during naptime. Perhaps you’re someone who works from home and have 10 minutes between meetings. Instead of thinking the outcome won’t be worthwhile, remember that the alternative is nothing. Anything is better than nothing.
Do what you can, where you are (physically, mentally, literally), with what you have.
Block 1
Plank Walkouts
Standing DB March (R+L=1)
Standing DB Lateral Crunch (R+L=1)
Block 2
Superman + Row
Kneeling Thoracic Rotation (R+L=1)
Side Plank + Leg Lift (R+L=1)
Block 3
V Sit + Rotation
Reverse Crunch
DB Pulse Crunch
Exercise Technique
Plank Walkouts
When in full plank position, be sure that the spine remains neutral (flat) and that shoulders, hips, ankles are in one unified diagonal line. To return, push back through the hips to stand, keeping the knees bent if necessary.
Modifications: Plank on knees at the bottom
Standing DB March
Keep arms fully extended so weights remain as far away from the body’s center of gravity as possible.
Modifications: Drop to one weight (held horizontally) or use no weight
Standing DB Lateral Crunch
This is a small movement. Imagine your body is sandwiched between two panes of glass. You only want to move to the side - not to the front or back. Drop to the side, return to the center, then shift to the other side.
Modifications: No weight
Superman + Row
When elevating the upper body, avoid hyperextension in the cervical spine. Look directly down at the mat below you.
Modifications: Raise upper body without lower body
Progression: Hold small DBs or plates during the movement
Kneeling Thoracic Rotation
Watch for compensation in the hips. You’ll see this if you shift the pelvis to one side to access more rotation. Make sure that the hips stay square and directly above the knees.
Side Plank + Leg Lift
In side plank position, the shoulder should stay stacked over the elbow. Keep the toes flexed toward the knee. Lift the leg to parallel or to end range of motion and return to the floor.
Modification: Resting on hip and lifting leg while keeping knee bent
Progression: Full plank on hands and toes
V Sit + Rotation
Keep the spine straight to avoid a sideways lean while rotating.
Modification: Complete the rotation without extending the arms
Progression: Keep feet off the floor while rotating
Reverse Crunch
Make a “cradle” with your hands to support the pelvis. Flex hips to bring knees to chest, then drive feet up into the air. This will lift the hips off the ground (which was hard to time in pictures). Take the legs back down and straight out to complete one rep.
Modification: With legs extended, touch heels to floor after each rep. You can also keep the knees bent throughout the entire movement for further modification.
Progression: Extend arms above head
DB Pulse Crunch
This movement offers some shoulder flexion and external rotation while targeting the upper half of the rectus abdominis. Keep the arms fully extended and let the torso drive the weight upward.
Simply Fit is a free, weekly newsletter written by Dr. Amanda Durall, a Kinesiology professor and fitness professional aiming to simplify exercise science and deliver practical recommendations to help you achieve your fitness goals. To support this work and help increase its visibility, please consider subscribing and sharing with someone you know.
