My addiction to AMRAP (As Many Rounds/Reps As Possible) workouts is not waning. I love this type of high intensity interval training because it has so many benefits. They are fun, challenging, easily changeable and adaptable, and takes minimal time commitment. This style of workout can be modified so that anyone can do it, it can be done with minimal (or no equipment), and can be done anywhere. How to do an AMRAP Workout: 1. Pick 5 exercises and an order to create a mini circuit. 2. Decide how many reps you would like to do. 3. Decide on a time limit - 10 minutes, 15 minutes, etc. - use a stopwatch 4. Perform as many reps/rounds as possible in this time period. Here is today's Chest and Back AMRAP workout: 5 exercises - 15 minutes - 12 reps of each 1. Incline Chest Press How to do it:
Sit in an upright position on the ball with your feet flat on the floor. Walk your feet forward allowing the stability ball to roll underneath your body until it is positioned on mid to upper back. Position hips so that your body is at a 45 degree angle to the floor. 2. Single Arm Bent Over Row How to do it:
3. Chest Fly How to do it:
4. Back Fly How to do it:
5. Chest Press How to do it:
IMPORTANT NOTES:
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February. Blah. At least that is how I am feeling right now. We are right smack in the middle of winter here in the northeast and it is beginning to feel endless. The weather has been exceptionally cold this year and I am definitely suffering from cabin fever. Don’t get me wrong, I love the beauty of the freshly fallen snow, the icicles that form on the side of the mountain rocks, and the flickering flames of a warm crackling fire. What I am missing though is the extended time outdoors, the feel of the warmth of the sun, and connecting with others. This time of year I find myself running from my car to the house/work/store and often not getting the opportunity to pause to talk to my neighbors or the guy from around the corner out walking his dog. When friends call to get together it is very tempting to stay home, warm, in my sweatpants. VERY tempting, especially if the wind chill is down in the single digits! During this time of year, it can be easy for our bodies and minds to become stagnant. Feeling the effects of these winter blues has led me to focus much of my yoga practice recently on opening up the heart, or Anahata, chakra. This is our energy center which is located right in the center of our chest. The heart chakra has many important functions, such as, allowing us to give and receive love (to ourselves and others), compassion, forgiveness, and appreciation. Below are 3 of my favorite poses that I have been including in my heart opening sequence: 1. Tadasana variation (Mountain pose). From samastiti, on an inhale, rise up on to the balls of your feet while raising your arms overhead, keeping them parallel with palms facing each other. Bring your palms together and drop your hands behind your head. Slowly lower your heels and arms on the exhale. Repeat 4 times and hold on the 4th for 4 breaths. Breathe deeply, expanding your chest on the inhale. 2. Bhujangasana (Cobra pose). From a prone position, with your legs extended behind you, press the tops of the feet, thighs, and pubis bone on the floor. Spread your hands on the floor under your shoulders, keeping the elbows close into your body. Inhale to straighten your arms, lifting your chest off of the floor. Only lift as high is as comfortable while maintaining the thigh/pubis connection to the floor. Gaze upwards and keep your abdominals engaged. On the exhale slowly lower back to the starting position. Repeat 4 times and hold on the 4th for 4 breaths. Breathe deeply, expanding your chest on the inhale. 3. Dhanurasana (Bow pose). From a prone position, with arms alongside the body and palms up, bend your knees bringing your heels as close to the body as you can. Reach back and take hold of your ankles. Inhale and lift your heels away from your buttocks and thighs off of the ground, this will lift your chest and head off of the ground. Hold for 4 breaths, continuing to lift the heels and thighs, drawing your shoulder blades firmly against the back, and expanding through the chest.
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