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Hey Cardinal fans! I'm captain Morgan, I'm a part of the Lamar University Dance team as well as a kinesiology major here at Lamar University. Today, I'm going to be giving you some tips and trips to better your workout as well as start you with the right mindset for 2021.
TIP #1: My first tip is to understand a good workout starts with a good mindset. Results don't happen overnight. Anything good comes with dedication and time. Also, you don't need a gym or equipment to have a great workout, but anything you have available to you is just right.
TIP#2: My second tip would be to make sure you get a good warm up in to get blood flowing to your muscles. This can be anything from jogging to jumping and pulsing. Anything to get your heart rate up.
Now, I'm going to show you how to present proper form in some of these common exercises. First we're going to start with squats. As you go down, keep your knees behind your toes and as you come up squeeze your glutes and push your hips forward. Be sure to keep your upper body straight and don't hunch over.
PLANKS: Next is the planks. You can utilize both positions on your hands or on your elbows. And that you're in both positions make sure that your butt is down and your back is centered. Happy planking Cardinals!
ABS: Next is everyone's favorite –– abs. In any add exercise make sure that your lower and middle back stay connected to the grounds at all times when crunching reach towards the sky and make sure that you don't crunch your neck. Engage that core. Now that we've covered the proper form of some basic exercises Be sure that after any workout you cool down to bring your heart rate back to normal.
CALF RAISES: To wrap up, here's a workout that requires no equipment just you and your great mindset. First up, we have 50 calf raises. Be sure to go all the way up onto the tip of your toes and you can do these turned out or toes to the front.
JUMP SQUATS: Next is 25 jump squats. Remember those tips we gave you earlier? Use them here! if anybody can do this, it's you.
WALL SITS: Next, we have a wall sit for one minute. While in this wall sit, we're going to work out our arms. You can pulse up and down, side to side or even make arm circles. You've got this!
Up next is a 30 second plank followed by 15 knee to elbow taps on each side. Finishing up with a 30 second hold. You can utilize either of the two plank techniques we showed you earlier. Now we have 60 crunches, 20 in each leg position. On the ground, 90 degrees and straight above. Utilize the techniques we showed you earlier in each crunch. Take a break if you need to or go straight into this next exercise of huggies. Extend your arms and legs straight out and control them back into your chest. Repeat this 20 times. Try to keep your head off the ground if you can –– you got this.
Now, let's get our mermaid on with 15 clam shells on each side. When doing this exercise keep your feet connected and really focus on using your hips and core. Now we have 5 solid pushup. You can do this in regular pushup position or on your hands and knees. This is where quality over quantity really takes play. Our workout is done –– YOU DID IT! Finish out with a 5-10 minute cool down stretch. The stretches I'm doing here are personally my favorite, but feel free to do any stretches that make your muscles feel their best.
Thanks for tuning in to LUDT's Workout Wednesday. Comment below some exercises you'd like to see next. PECK 'EM!