The American Heart Association (which Fitbit uses to set its fitness goals), U.S. Department of Health and Human Services and other government and health groups recommend we get at least 150 minutes a week of moderate exercise or 75 minutes a week of vigorous exercise or a combination of the two.
By doing so, the experts say we will improve our ability to ward off heart disease (No. 1 killer in America) and stroke (No. 5 killer).
Chris Collett, owner of Elevation Performance Training in Jackson Township, has designed two workouts (one for beginner and intermediate exercisers and one for advanced) to help us reach the recommended fitness goal and keep us from falling into an exercise rut. For more exercises from Collett, check AboutStark.com.
One of Collett’s workouts can be done at home and the gym workout only requires a few basic pieces of equipment—technically, it could be done at home if you have the equipment.
Each workout took me 30 minutes or fewer to finish, which made it easier to fit into a hectic day and allowed me to combine multiple workouts on days when I had more free time.
Any of the workouts can be made more or less challenging by changing the number of repetitions for each exercise and by adding or reducing the size of the dumbbells.
About the trainer:
Chris Collett has been training elite athletes at the college, high school and youth levels for more than a decade. He opened Elevation Performance Training at 7970 Whipple Avenue NW in Jackson Township in May 2015. The 3,500-square-foot sport performance training facility offers a Varsity Performance program for high school and college; a Female Athlete’s Agility, Speed and Strength Training (F.A.A.S.S.T.) program to help prevent common injuries; and the MoveStrong program to help youth athletes prevent common injuries, improve coordination, stability, strength, speed and agility.
Elevation also offers team camps for up to 20 athletes, small-group instruction for two to six athletes and individualized training.
For more information, find “Elevation Performance Training” on Facebook, call 330-771-2196 or email email@example.com.
Length: 45 minutes (excluding warm-up and post-workout stretches)
Equipment needed: BOSU Balance Trainer (better known as a BOSU Ball), 1 set of light dumbbells, 1 set of heavy dumbbells, bench or chair
Warm-up exercises (at least 20 seconds of each): Jumping Jacks, Alternating Reverse Lunges with a Twist, Butt Kicks, Alternating Side Lunges, Arm Circles, and Surfers (step wide to the side and lean over your knee to touch the ground).
Single-leg Chops: Stand on your left foot with your right foot lifted. Hold a light dumbbell at your hips. Bend your left knee to lower the weight below knee level. As you rise up to return to a standing position, swing the dumbbell above your head. Repeat 10 times on your left leg, then switch to your right leg for another 10 repetitions. Repeat single-leg chops for a second set.
Plank Circuit: Place your elbows on the BOSU to make each of the following exercises more challenging.
• A. Front Plank with Heel Lift: In a plank position with your elbows directly under your shoulders, lift one leg a few inches and lower it. Lift the other leg a few inches and lower it. Continue alternating leg lifts for 40 seconds.
• B. Side Plank with Leg Raise: Lie on your right side with your right elbow on the BOSU and positioned directly under your shoulder. Stack your left leg on top of your right leg and push your hips off the ground. Raise your left arm to the ceiling. Raise your left leg to hip height then lower. Continue the leg raises for 30 seconds or hold your leg in the elevated position for 30 seconds for a more advanced workout. Repeat the exercise on your left side for 30 seconds.
• C. Back Plank with Foot Raise: Lie with your shoulders and upper back on the BOSU and extend your legs straight so only your heels are touching the ground. Raise your arms to the ceiling and lift your hips. Lift your left foot a few inches, then lower. Lift your right foot, then lower. Repeat foot raises for 45 seconds. Repeat the plank circuit for a second set.
Quadraplex: Begin on your hands and knees. Keeping your head tucked, back flat and your abdominal muscles contracted, extend your right arm in front of you and your left leg behind you. Pause. Take your right hand and touch your left knee, then extend the same arm and leg again. Repeat 10 times. Switch to your left arm and right leg and repeat for another 10 reps.
Single-leg Deadlift: Holding a light dumbbell in each hand, lift your right leg behind you slowly as you lean forward to keep your back straight. Keep a slight bend in your left knee. Repeat 12 times. Change feet and repeat for another 12 reps.
Split Squat Jumps: Holding a light dumbbell in each hand, start in a lunge stance with roughly six inches between your feet. Lower into the lunge until your back knee almost touches the ground. Press through the back leg to jump up while reversing your legs in the air. Lower into the lunge. Repeat for 10 jumps with legs alternating on each jump.
Half-Kneeling Chops: Using one light dumbbell, kneel with your left knee on the ground and your right leg bent in front of you. Hold the dumbbell horizontally at your left hip with both hands. Sweep the dumbbell diagonally to above your right shoulder and then sweep it back down to your left hip. Focus on keeping your front leg still and your chest raised. Repeat 10 times. Switch sides (left knee in front and sweep the dumbbell from right hip to left shoulder) and repeat for another 10 reps.
Plank Rows: Start in a pushup position with each hand holding a heavy dumbbell. Keeping your hips level and low, pull the left dumbbell toward your chest by driving your elbow toward the ceiling. Lower the dumbbell to the ground. Lift the right dumbbell toward your chest and lower. Continue alternating rows for a total of 20 reps.
Single-Leg Bridge with Press: Lie on your back with a heavy dumbbell in your right hand and your knees bent. Pull your left knee toward your chest as you lift your hips off the ground. Keeping your hips elevated, press the dumbbell toward the ceiling and then lower it back to your chest. Repeat the presses 10 times, then switch legs and arms and repeat for another 10 reps.
Side Lunges: Stand with feet together with both hands holding a heavy dumbbell at your hips. Step your left foot wide to your left and lean toward your left knee as you touch the end of the dumbbell to the ground near the inside of the left foot. Return to the starting position. Repeat the step out 10 times. Switch to stepping toward the right with your right foot for 10 more lunges.
Step-ups: Holding a heavy dumbbell in each hand, step your right foot up on a workbench or chair at knee height. Step up your left foot so you are standing on the bench. Step down with your right foot, then your left foot. Focus on maintaining your posture. Repeat the step-ups leading with your right foot 10 times. Switch so your left foot steps on the bench first for 10 times.
Bent-Over Row: Begin standing with a heavy dumbbell in each hand. Lean forward 45 degrees with the dumbbells at knee height. Keeping your eyes toward the ground, squeeze your shoulder blades together and pull your elbows up to bring both dumbbells toward your shoulders. Repeat as many rows as possible for 20 seconds.
Reverse Dumbbell Walkout: Starting in a pushup position with each hand holding a heavy dumbbell, walk your feet backward using small and slow steps. Reverse the steps and slowly walk yourself back until your shoulders are positioned above the dumbbells in the pushup position. Focus on keeping your abdominals tight so that your hips don’t sink. Repeat as many walkouts as possible for 30 seconds.
BOSU Push-up: Flip the BOSU upside down and start in a push-up position with your hands on the edge of the BOSU’s flat side. Bend your elbows, keeping them tight to your sides, as your chest lowers to the BOSU. Straighten your elbows to return to the starting position. Repeat as many pushups as possible for 45 seconds.
Hip Bridge Walkout: Lie with your shoulders on the rounded part of the BOSU. Holding a heavy dumbbell on your hips, lift your hips into a bridge. Lift your toes and walk your heels away from the BOSU using small steps. Walk out as far as you can while keeping your hips off the ground, then reverse your steps walking back toward the BOSU. Do as many walkouts as possible for 45 seconds.
(hold each for at least 40 seconds):
Lying Twist: Lie on your back and lean both knees to the left while reaching both of your arms to the right side of your body. Switch sides.
Knee-Bent Hamstring Reach: Sit with both legs straight and wide apart, bend your left knee and place the sole of your foot near your straightened right knee. Reach both hands toward your right toes. Switch sides.
Knee Pull: Lying on your back, pull one knee toward your chest leaving the other leg straight and on the ground. Switch legs.
Quad Pull: Lying on your right side, bend your left knee and pull your left foot back and toward your rear while keeping your hips aligned. Switch sides.
Kneeling Hip Flexor: Kneel with your right foot in front of you and both hands on the knee. Lean forward keeping your chest and shoulders tall. Feel the stretch in your left hip. Switch legs.
Doorway Pec Stretch: With your arm bent at 90 degrees, press your elbow against a door or wall above shoulder height. Reach your other arm away from you and toward your back, as you try to open the chest as much as possible.
Overhead Lat Stretch: Reach your right arm over your head. Take your left hand and grasp your right elbow or wrist behind your head and pull your right arm to the left as far across as you can and lean toward your left. Switch arms. Congratulations, you’re done!