Happy Father's Day Fit! June 17, 2018 11:44
Being a Father is not for the weak! It is a lot of hard work and stress; that leaves little time for yourself (I know many of the Mom's are rolling their eyes....but it is true).
So here is a workout you can do anywhere that will keep you strong and give you a little You Time (and because it is less than 15 minutes is Mom approved).
As always adjust/modify this workout to meet your specific needs and always consult with your physician before beginning any exercise routine.
Aerobic Warm Up:
Turn on/up your favorite music and keep moving for the entire song - jogging in place, jumping jacks, marching, dancing... Anything that keeps your whole body moving and gets your heart pumping.
Upper Body: 1-2 sets of 10-12 reps/as tolerated
Push Ups: (Chest/Shoulder/Arms) If your can go for the basic push up. But, if it has been awhile since you have done U.S.M.C. quality push ups try Kneeling Push Ups or Standing Wall Push Ups. Remember, this is You Time; so beat yourself up do what you can and gradually improve.
Horizontal Rows: (Upper Back) Using exercise bands start with your arms fully extended and pull back pinching your shoulder blades towards your spine. Don't miss out on the best part of the exercise by letting the bands snap back as you straighten your arms. Count to 5 as you slowly straighten your arms out.
Arm Curls: (Biceps) Using exercise bands or anything weight (but not the kids) keep your arms close to the body with palms facing up bring your palms towards the front of your shoulder and lower your arms down slowly for the best results.
Lower Body: 1-2 sets of 10-12 reps/as tolerated
Squats: (Gluetes/Hamstrings/Quads) Start standing with your feet at least hip width apart. Lower your butt down towards keeping your knees behind your toes and your heels on the floor. You lowest you need to go is to standard chair height. If you can't complete the exercise under control from standing to sitting - decrease the range and gradually work up tot he full exercise.
Bonus Exercise/s: 2-3 reps for 10 - 20 seconds.
Stretching: (Everything) Flexibility is an important component of fitness; especially as we age. You may not ever earn a spot on the gymnastic team but when getting something out of the refrigerator becomes an athletic event - it is time for some stretching!
Happy Father's Day!
John O'Donnell, LAT, ATC, CSCS, NSCA-CPT