Monthly Archives: March 2013

WOW! Workout of the Week #12 – 3/4/2012

“The Integrated 400″

This week we’ll add another element by using one of my favorite fitness accessories: a deck of cards!

Complete a circuit of four exercises of your choice (suggestion to follow) and select a weight where you can do 15 or more repetitions for each exercise.

Suggested Exercises: Complete the same exercises you did last week on WOW #11:

- Bent Over Row
- Dead Lift
- Arm Curl
- Shoulder Press

Or You can complete this routine using body weight exercises if you prefer, such as:

- Push Ups
- Body Weight Squats
- Supine Pull Up
- Body Weight Lunges

To start, get your deck of cards and turn over the first card. You’ll complete the number of repetitions shown on the card for the first exercise. Turn over the next card and again complete the number of repetitions shown on that card for the second exercise, and so forth. Once you’ve gone through each exercise, simply repeat the circuit until you’ve gone through the entire deck of cards. With four exercises, you should be completing 12 sets of each exercise. As you can tell, the number of repetitions you complete each set will be random and the total number of repetitions you complete for each exercise will most likely vary as well.

How many reps? 2=2, 3=3 and so on; Jacks = 11, Queens = 12, Kings = 13

For Jokers and Aces, instead of completing repetitions for one of the exercises, you’ll be doing the following:

Jokers = Complete 20 Jumping Jacks;

Aces = Take a (mandatory) 1 minute rest break. Grab some water and recover 1 minute before continuing. Since you’re picking cards, you’ll have random rest breaks as well.

In addition to the mandatory rest periods when you turn over an Ace, you can choose when else to rest, but try to finish the workout as fast as possible. Time yourself each day to see if you can improve and then record your results using a workout journal or our workout log.

Have Fun!


IHFA Quick Tip: Components of an Workout

This post is under construction. Check back for more specific details for each component!

General Warm Up: Get up and get moving! Especially if you’ve been sitting for awhile you’ll want to loosen up the body by doing a general (non specific to the main activity) warm up. This could include walking or jogging, biking, jump roping or other exercise to get your heart pumping and blood flowing.

Suggested Time: 5 Minutes

Dynamic Warm Up: A Dynamic Warm Up should include moving the body through various planes of motion (Frontal, Transverse, Sagittal), completing calisthenic type exercises (such as Jumping Jacks) and should include exercises that more specifically prepare the body for the main activity (such as completing Push Ups before performing a Heavy Bench Press). As part of your Dynamic Warm Up, you can also do a lighter version of the exercise, such as completing 10 repetitions at 50% of your workout weight for a particular exercise.

Suggested Time: 5 Minutes

Check out our Official 5 Minute Dynamic Warm Up for Physical Activity here!

Body of the Workout:

- Balance & Coordination Exercises
- Strength Training Exercises
- Cardiovascular Exercises

Suggested Time: 40 Minutes

Abdominals & Core:

Suggested Time: 5 Minutes

Static Stretching: Don’t forget to stretch! You want to stretch your muscles statically (without bouncing) when they are warm, this will help prevent injury, reduce soreness and best improve flexibility.

Suggested Time: 5 Minutes

Total Time: 60 Minutes.

The IHFA’s Official Five Minute Dynamic Warm Up for Physical Activity

As discussed in our blog Components of a Workout, we recommend completing a Dynamic Warm Up prior to structured exercise or before participating in other forms of physical activity. The IHFA’s Official Five Minute Dynamic Warm Up for Physical Activity includes completing 10 different calisthenic type exercises for 30 seconds each, working the major muscle groups of the body while preparing it for movement in multiple planes of motion. Let’s get started!

1) Jumping Jacks: Complete traditional Jumping Jacks. Your arms and legs both move through the frontal plane (also known as the coronal plane), an imaginary plane that divides the body into ventral and dorsal (front and back) sections.

Alternatives: A low-impact alternative to Jumping Jacks could include a) completing the Jacks (AKA Frontal Plane Arm Swings) followed by a set of Hip Abductions/Adductions for each leg independently or b) Lateral Step Jacks – complete a Jack (the arm movement) while taking a lateral step outward with one leg, alternating legs every other repetition.

2) Push Ups: Complete a traditional Push Up, or for alternatives you can modify your stance position using various progressions. See our blog Anyone Can Do A Push Up! for several suggestions for increasing or decreasing the difficulty of the Push Up exercise.

3) Body Weight Squats: Complete traditional body weight squats, or for an easier alternative simply sit into and out of a chair or from a bench to complete this portion of the Dynamic Warm Up.

4) Transverse Plane Arm Swings: Swing your arms along the transverse plane (also called the horizontal plane, axial plane, or transaxial plane), an imaginary plane that divides the body into superior and inferior (top and bottom) sections. As you swing back and behind you, rotate your palms so they face upward and the thumbs face backward; then rotate them the opposite direction as you swing your arms forward, criss-crossing your arms in front of you each repetition.

5) Body Weight 45 Degree Lunges: Step forward and outward 45 degrees in front of you, alternating legs each repetition.

Alternative: If lunges bother your knees or you find them too challenging, you can complete a 45 Degree Step Up instead, stepping up and laterally onto a bench in front of you, again alternating legs each repetition.

6) Sagittal Plane Arms Swings & Calf Raises: Swing your arms in the Sagittal plane, an imaginary line dividing the body into right and left halves. As your come forward and upward with your arms, alternate criss-crossing your arms while making a fist with the hand in front and stretching out the fingers of the hand in back at the top end of the swing. Also, add a calf raise at the end of the swing reaching as far toward the sky as possible.

7) Alternating Butt Kickers: Simply walk or run in place, kicking your butt with the back of your heels.

8) Push Up Plank Shoulder Touch: From a starting Push Up position, widen your foot stance to increase your base of support, and then touch your left shoulder with your right hand, alternating with a left hand touch to the right shoulder every other repetition. Just like the Push Up progressions, you can make this easier or more difficult depending on the height of the surface (i.e. counter top, bench, floor) where you place your hands. With this movement, aim to maintain your body position without moving through the legs, hips or torso as you touch your shoulders.

9) Alternating Knee Ups: From a standing position, lift one leg and pull and cradle the knee into your chest. Alternate legs every other repetition.

10) Shoulder Shrugs: Tense your shoulders up to your ears, hold for a split-second, then completely relax your arms down to your sides.