Halstead Place Fitness Center Spotlight – Basic Exercises To Try
Halstead Place has a state-of-the-art fitness center for its residents to enjoy. Using the beautiful on-site fitness center is an awesome opportunity to get a good exercise in, wake up in the morning, or pump weights to your heart’s delight. But what workouts should you do? You know about pushups and sit ups, and you’re ready to take your workout routine to the next level. Where do you start? Try doing these 10 whole body exercises to rev up your workout at the fitness center.
- Lunges: Start standing and take a normal step forward. Drop the back leg to the floor and touch the knee to the ground. Drive through the heel on the front foot and stand tall. You can continue walking forward in the lunge step, or you can press backward to lunge in place. For an added challenge, you can hold dumbbells. Hold the weights at your side, on top of your shoulders, or lock out your arms overhead to give your cardio a run for its money.
- Deadlifts: A deadlift is the most basic movement that you can do, but it’s one of the most important. When you do this lift, you want to use good form to protect your back. Place dumbbells on the floor outside of your feet. Pinch your shoulder blades together and tuck them down towards your pockets. Keeping your chest up high, squat down and pick up the dumbbells. In this low position, you should feel a slight pull through the back of your legs. With a controlled movement, stand all the way up with the weight. Keeping the shoulders pulled back with a high chest, return the weight to the floor.
- Squats: You can do air squats or weighted squats. Have a wide foot stance with the feet slightly outside your hips, and let your feet turn out naturally. Let the hips move first and descend until your thigh is parallel with the floor. Keep your weight in your heels so that you don’t come up on your toes. Keep your knees pressed out and squeeze your glutes to rise.
- Supermans: Lay on the ground face down. Flex your back and raise up all of your limbs off of the ground. See how high you can raise your arms and legs off the ground. For a greater challenge, hold this position for three sets of 30 seconds.
- Planks/side planks: A plank is so simple, and so effective. Start by laying on the ground face down. Stay on your toes and elbows and keep your body parallel with the floor. Don’t let your bottom sag, or pick it up too high. Hold this position for three sets of 30 seconds. Don’t hold your breath!
- Birdogs: Come to your knees and hands on the floor. Extend the opposite hand and leg out straight, and then return them and try to touch the elbow to the knee. This also challenges your balance as well.
- Dumbbell Bench press: Lay down on the ground face up with dumbbells out to the side of your shoulders. Have bend knees with feet flat on the floor and squeeze your glutes to create a diagonal line from your shoulders to your knees. Start with the weight at your armpits, and punch out to the ceiling. Keep your core tight and in the diagonal position the entire time.
- Overhead Press: With dumbbells, place the weight at your shoulders. Tighten your abs by pressing your belly button to your spine. With a big breath, press the weight to the ceiling and lock out your arms overhead. Control the weight back down to your shoulders.
- Burpees: This whole body movement is a great way to add body weight training to cardio endurance. Lay down on the floor face down, press up with your hands, and bring your feet to your hands. Then stand or jump to open the hips all the way. Do a set of 30 for a fast cardio burn that works your upper body.
- Thrusters: Thrusters are similar to burpees, but with added weight. Bring the dumbbells to the shoulders and squat down. In one fluid movement, stand up and raise the weights overhead. Lower the weights back to your shoulders and repeat.
Choose to work on three exercises at a time when you go to the fitness center. Choose a few things out of this list each time you workout to give your routine an extra boost. As you improve, you can keep adding more weight and more repetitions to keep challenging your muscles. The Halstead Place fitness center is the perfect place to recharge and build muscle!