The Avid Exerciser routine is geared towards a slightly higher fitness level than the Fitness Freshman workout. Here, the focus is again on toning and strengthening the entire body, but with exercises that work several muscle groups at once. Although these exercise choices may look similar to those in Fitness Freshman, the core strength and balance required to complete these exercises is much greater. Good luck!
This workout should take between 45-60 minutes, but you can adjust it as needed for your schedule. The plan is to first run through each exercise once for the specified number of repetitions, then return to the first exercise to run through them all a second time. As you progress through this workout over the coming weeks, you can add a third set of all the exercises.
You don’t need any weights or equipment for these exercises, nor do you need access to a gym. Everything can be done on your own, at home – you just need a mat (or a few towels for padding) and a kitchen chair.
To begin, take five minutes to warm up your body. This can be done simply by climbing some stairs at your house, dancing around your kitchen, or going for a quick walk around the block. You just want to elevate your heart rate and prepare your body for the exercises to come. After five minutes, you’re ready to move on!
Prisoner Squat
Target: quads, hamstrings, and glutes, with core involvement
1. Stand with your feet shoulder-width apart, toes facing forward, and shoulders back. Place your hands behind your head. This is your starting position.
2. Slowly sit back as if you were going to sit on a chair, aiming your butt back and down towards the chair. Lower yourself as far as you can (but no lower than a 90 degree angle at the knee) and return to the starting position.
3. Perform 12-15 repetitions.
Tips: Your knees should remain behind your toes at all times. Your weight should be completely in your heels at the lowest point, which will make you feel slightly unsteady. Also, keep your shoulders back and look straight ahead as you perform the squat – do not look down at the floor. Having your hands behind your head creates a greater challenge for your core as you descend into the squat.
Wide Step Plank
Target: abdominals, lower back, shoulders
1. Set up your mat (or towel) and lay on your stomach. This is your starting position.
2. Lift yourself onto your forearms and toes, placing elbows directly underneath the shoulders. Your body should form a straight line from head to toes.
3. Holding a strong plank position, step your right foot out to the right, then your left foot out to the left. You legs should now be in a wide stance. From here, step the right foot back in and then the left foot. Now you are back to the starting position.
4. Repeat this pattern of right, left, right, left for 12 repetitions.
Tips: If you feel this exercise more in your shoulders than your core, chances are your butt is too high. Check to make sure your body forms a straight line from head to toes. If your lower back starts to ache, focus on tightening your stomach muscles – this will actually support your back. And make sure to BREATHE!!
Forward Lunges
Target: quads, hamstrings, glutes, with core involvement
1. Stand with your feet hip-width apart, shoulders back, and chest lifted. This is your starting position.
2. Take one big step forward with your right foot. Toes, hips, and shoulders should all face directly ahead. Bend your knees and lower yourself straight down to the floor, bringing the right knee to a 90 degree angle (or as low as you can).
3. Slowly straighten your legs and push off from the right foot to bring yourself back to the starting position.
4. Repeat on the left. Perform 12-15 repetitions on each leg, alternating back and forth.
Tips: Just like with the squat, make sure your front knee does not extend beyond your toes. Your upper body should remain upright as you lower yourself down into the lunge, bringing your torso straight down over your back knee. Engage your core by using your abdominal muscles as you push off the front leg; this will prevent you from leaning back as you return to the starting position.
Push-up
Target: chest, triceps, abdominals, lower back
1. Set-up your mat and assume a “plank” position (on your hands and toes), making sure your back is flat. This is your starting position.
2. Engage your abdominals (which means tighten them, not suck them in) and bend your elbows, bringing yourself towards the mat. Get yourself as close as you can to the ground.
3. Slowly reverse that movement, pushing yourself away from the mat while keeping your body straight.
4. Perform 10-12 repetitions.
Tips: Think of your body as a board throughout this exercise. Nothing should move except your arms. If this exercise is too difficult on your toes, perform on your knees instead.
Chair Crunch
Target: abdominals, lower back, quads
1. Grab your chair and sit on the edge of the seat facing forward. Place your palms on the sides of the seat, fingertips curling underneath the edges so you have a good grip on the chair. Bring your knees up so you are in a “V” balance. This is your starting position.
2. Bring your knees in to your chest as close as you can (not shown), then extend your legs straight out in front of you as you lean slightly back.
3. Return to the starting position, controlling the motion so you don’t fall off the chair.
4. Perform 12-15 repetitions.
Tips: Focus on using your abdominals to do this exercise, not your legs. Also make sure to keep your back straight to create a long line with your upper body. This will protect your back and make it easier to keep your balance.
Superman
Target: upper and lower back, abdominals
1. Flip yourself over on your mat so you’re lying on your stomach. Place your hands on the floor in front of you, arms fully extended. This is your starting position.
2. Simultaneously lift your head, arms, and legs off the mat as high as you can. This means your entire leg, not just bending the knees!
3. Hold this position for 5 seconds (that’s a SLOW count to 5 guys… no rushing!) and slowly lower yourself back to the mat. That’s one repetition.
4. Perform 8-10 repetitions.
Tips: Make sure to BREATHE throughout this exercise!
Once you can complete 3 full sets of each exercise easily (and for 2 consecutive workouts), then it’s time to move to the next fitness level: Training Pro.
