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FTOC Fitness Program: November Workout

November is here, and that means it’s time to get up and get moving! You may want to wait until the new year to start a workout routine, but why not start now? Whether you’ve been working out for years or are just getting started, it’s never too late to start fresh and commit to getting fit. Get your heart rate up and improve your overall fitness with these at-home workouts designed by our weight resistance trainer.

November Workout Step-by-Step

Step Ups: Sets 2-5, Reps 4-20 Each Side

Start with one foot placed flat on a higher and stable surface such as a step. With that single foot staying stationary, raise your hips in the air while raising the opposite leg up and in front of your body, bending at the knee while driving that same knee up to hip height. Bring the leg that was just raised back to the starting position and repeat. You can increase the difficulty of this exercise by adding weight or increasing the height of the step.

Reverse Fly: Sets 2-5, Reps 5-15

Start with both feet about hip width apart. Bend at your hips to have your torso straight and parallel with the ground. While keeping your spine neutral, have your arms straight and out towards the ground. Slowly raise your arms straight back by activating your posterior shoulder and upper and mid back muscles until they are slightly past shoulder height. Slowly return the arms back to the bottom starting position. You can increase difficulty by adding weight in the hands. 

Standing Bicycles: Sets 2-5, Reps 3-20 Each Side

Start by standing straight up with your feet about hip width apart and hands placed behind the head with elbow facing out to the sides. Drive one knee up in front of you as high as it can go and meet it with the opposite elbow by squeezing your abdominal muscles and flexing your torso. Repeat on the opposite side.

In and Outs: Sets 2-5, Reps 10-60 Seconds

Start with both feet together and your body crouched in an athletic stance. You will have two small barriers to your side roughly two feet in distance from each other. Step to the side with one leg over the first barrier and repeat with the opposite leg until you have both feet inside of the two barriers. Repeat this step to get to the outside of the second barrier and repeat going back to the starting position.

Want more? Be sure to check out Chris’s exercise routines from September and October! Learn more about our Wellness services, including weight resistance training, nutrition services, and more, by visiting our Wellness page. If you’re interested in working out with Chris, call 1(800) 597-7977 ext. 507 to schedule an appointment or visit our appointment page