This challenging workout incorporates weight training, circuit training, and plyometrics. Pylo weight and circuit training can all work out various parts of your body for a full-body fitness experience.
Pylo Weight and Circuit Training From a Personal Trainer
I’m Trevor, the personal trainer at Morningside Recovery. Today, we’ll be focusing on pylo weight and circuit training. I will be showing you a plyo push-up, incline bench press, and dumbbell fly. It’s great to push yourself, but you should also know your limits.
Safety is the most important thing when working out. Always wear closed toed shoes, eat whole/nutritious foods throughout the day, and make sure to stay hydrated! Let’s get started with Day 11 of fitness:
Part One: Stretching
Spend 5-10 minutes stretching before jumping into your workout. Stretching increases blood flow to your muscles, decreases your risk of injury, and improves your performance overall. Breathing will help you go further into stretches.
Shoulder Stretch (Internal Rotation)
- Standing straight up place the back of your hand on your lower back.
- With your other hand reach over and grab your elbow and pull it forward while keeping an upright torso.
Part Two: Strength
- 3x 5-10 (3 sets of 5- 10 reps).
- These are performed just like a normal push up (see Day One for description), the only difference is you will now push with enough force to lift you off of the ground (or box) slightly.
- Just like a jump squat, this exercise is great for teaching the body to be more reactive and its benefits can transfer over to many sports and everyday life.
Incline Bench Press
- 3x 8-12 (3 sets of 8- 12 reps).
- This exercise is almost identical to the flat bench press except you will be in an incline position.
- Remember to always have a spotter while benching!
- 3x 12-15 (3 sets of 12- 15 reps).
- Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
- Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Press the dumbbells up together while maintaining a slight bend at the elbow.
- Lower your arms out in a wide arc until you feel a stretch on your chest. Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out.
Part Three: Circuit Training
3 rounds of:
- 10 Burpees
- 20 Mountain Climbers
- 30 Russian Twists
- Begin in a standing position
- Drop into a squat position with your hands on the ground in front of your feet
- Kick your feet back so you are in a push-up position
- Perform one push-up. If you don’t do a push-up, at least make sure your chest and thighs hit the floor
- Return to the squat position with hands on the ground in front of your feet
- Jump up from the squat position and clap your hands above your head
- Start in the top of the push up position.
- Bring your right knee towards your right elbow then back to the starting position. Immediately repeat with your left side.
- The goal of this exercise is to keep the hips from raising upwards. Once you are comfortable with the rhythm of this movement then try speeding it up.
- Sit on the floor with a medicine ball and lift your feet in the air so that you are balancing on your butt.
- Rotate your torso from side to side and touch the medicine ball to the ground with each twist.
- If this is too challenging, begin by doing the twists with your feet still on the ground.
Fitness Training During Recovery
At Morningside Recovery, we encourage clients to participate in activities that promote healthy coping mechanisms alongside our comprehensive rehab programs. For some people, that involves working out using pylo weight and circuit training for a healthy mind and body. Call us today at 855-416-8202 to learn more about finding addiction treatment and getting started with recovery.