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FTOC Fitness Program: October Workout

As the late autumn season approaches, cold weather is just on the horizon and many people are starting to prepare for the holiday season. Families Together understands that it’s hard to take the time out of your busy schedule to maintain your physical health, especially when the cold weather is keeping you indoors. This is why our Weight Resistance Trainer has designed an indoor workout routine to help you stay active and warm!

October Workout Step-by-Step

Hip Bridge Walk Outs: Sets 2-5, Reps 1-12

Start laying on your back with your knees raised and feet stationed under the knees. Raise your hips off the ground and start walking your feet away from the body while maintaining raised hips. Take as many steps out as you can while keeping the hips off the floor then walk the feet back to the starting position and repeat.

Push Ups: Sets 2-5, Reps 3-20

Laying prone, hands will be placed at shoulder level on the ground, roughly 3 inches out to the sides. The upper arm should be at roughly 45 degrees down and out from the shoulder. Toes, hips, chest and hands will be in contact with the floor during the end of the eccentric(end) portion of this exercise. You will press into the ground, extending the elbow and pushing your body upwards while maintaining a straight line from the shoulders to your heels. After a nearly full extension of the elbow, you will lower the body to the ground slowly, again maintaining the straight line from shoulder to heels. 

Reverse Planks: Sets 2-5, Reps 10-60 seconds

Start by laying on your back with your forearms flat on the ground. Raise your hips off the ground to get your shoulders, hips and heels in alignment with only the heels and forearms contacting the ground. Hold this position for the allotted time and repeat. 

Mountain Climbers: Sets 2-5, Reps 3-20 each side

Start in a full pushup position with your hands and feet being the only contact with the floor and your back, hips and heels in alignment. You will then drive one knee at a time up towards the chest and tap the toe on the ground at the furthest point it can go. Bring that single leg back to its starting position and repeat that movement with the other side. Increase the speed of these movements as you progress.

Want more? Be sure to check out Chris’s exercise routines from September and August! 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.