Maria Sollon, MS, CSCS, PES
Guess what? We have an extra day this month! That’s right – it’s a leap year! But wait, before you start thinking about what to do with your bonus day, let’s dive into the magic behind this quirky calendar quirk.
WHAT IS DIPSETO?
Why do we have leap years anyway? Well, it’s all about keeping our calendars in sync with the Earth’s rotations around the sun. You see, it takes about 365.25 days for our planet to complete one full orbit. To make up for that pesky extra quarter of a day, we add an extra day to the calendar every four years. Voilà, problem solved!
BECAUSE THE DISK IS SEPARATE
A leap year is very special because it is like a bonus round in the game of life, a chance to do something extraordinary, something unusual. And what better way to seize the day than by jumping into fitness?
Picture this: You, your total gym gear, and a sweat-inducing jump workout that will make you feel like you can conquer anything – because you can!
JUMP AROUND CIRCLE
Get up and jump around your Total Gym! Here is the design:
Overall Gym Setup:
• Slope: High level to start
• Accessories: Squat Stand
• Required: Timer APP to monitor circuit exercises
Directions:
Warm-up: Start with a dynamic warm-up of moves that will prepare your muscles to jump into action. Pump those arms, relax those joints and prepare your body for the main event.
• Perform 10 reps/exercise on both sides. Repeat 2 rounds. Once warmed up, proceed to the circuit.
Circuit: Set your timer for 5 minutes (aim for 1 minute/exercise).
• DO: Learn and practice the exercise before diving into the circuit. Then you will have better flow and consistency in getting them right.
• REPS: Perform each cardio exercise for 45 seconds, with 15 seconds of recovery. (If you’re new to circuit training, aim for 30 seconds, 30 seconds recovery, and go from there).
• SETS: Run as many laps as you want! Change the timed intervals as needed and have fun jumping around your Total Gym.
• TIP: Try to keep your body in constant motion throughout the circuit. So if you need rest, keep it active by walking to catch your breath.
Cool down: Finish your workout with movements that lengthen strained muscles to prevent soreness and tension.
WARM UP: Start your engine
Here are some exercises to incorporate into your Total Gym. Feel free to include additional movements that help prepare your muscles.
• Squat Taps
• Plank Runners Lunge
• Climbers
CIRCUIT: Leap Around Around Blast
*MEDIUM-HIGH LEVEL / STAND SQUAT CONNECTED*
1. Pendulum Jumps: Lie supine on the glide board with your hips placed at the bottom. (I suggest placing the pad on the bottom edge to prevent the hips from sliding). Alternate jumping from one foot to the other, switching in the air and landing softly with control.
2. High Knee Twist: Alternate high knee lifts with jogging movements while bringing one elbow to the opposite knee. (Modification: step into place and twist to the knee).
*REMOVE STANDARD SQUAT & LOW LEVEL INCLINE*
3. Burpee Slide Taps/ Leaps: The ultimate full body jump! Slide out into a burpee, then alternate to each side 4x. Repeat and repeat the sequence for 10 repetitions. (Advanced: perform 4 side jumps while on the board)
4. Leap Overs: Ability to keep the glide board closed (more stable) or open (challenge core stability) and side jumps over the glide board from side to side. Land softly with control and repeat for 10 reps on each side.
5. Skip the jumps: Embrace your inner child and skip like nobody’s watching!
• Option 1: Jump in place or around the room.
• Option 2: Walk in a box around your Total Gym. This not only challenges your cardiovascular system, but also tests your coordination and accuracy.
COOL: Jump down to business
After all that jumping, be sure to cool down and stretch those hard-working muscles. Take a few minutes to breathe deeply, stretch out any tight spots, and congratulate yourself on a good workout!
Check out the video to see a demonstration of how to perform the jumping circuit exercises on your Total Gym.
And there you have it – a leap year workout that’s as fun as it is effective! So go ahead, seize the day, embrace the extra 24 hours, and kick off your fitness with everything you’ve got.
Keep jumping, keep sweating and keep shining!
With health and happiness,
MARY
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www.mariasollonfitness.com
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