Today we are adding in some new movements with resistance training, combining some we have already done, and learning that any movement can be scaled to your abilities. The important part of making progress is to stay in a constant mental state of learning. When we think we KNOW what we have to do is when we stop growing because we have shut our minds off to new and/or better ways of progressing. Stay positive and always be a student of life!
Resistance Training Daily Workout Routines From a Personal Trainer
I’m Trevor, the personal trainer at Morningside Recovery. I will be guiding you through today’s resistance training. 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 Four of fitness:
Part One: Stretching
Spend 5-10 minutes stretching before jumping into your workout. Resistance training and 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.
Overhead Tricep Stretch
- Place one hand behind your neck reaching for the opposite shoulder blade.
- With your other hand grab the elbow and pull until you feel a good stretch in the back of the arm.
- Repeat on the other side.
This drill can be done with a pvc pipe or a broom stick.
- Shrug your shoulders up and with straight arms bring the pipe over your head and behind your back and then to the front again.
- Make sure you have wide enough grip that you can perform this movement with straight arms.
Part Two: Strength and Resistance Training
Do four sets of 15-2 reps for each strength building workout.
Push Up + Mountain Climber
- Begin by doing a normal push up.
- After one push-up bring your right knee towards your right elbow while keeping your hips in place and squeezing your core.
- Go back to the starting position and repeat on the left side.
- If you can’t yet perform a full push up on the ground then scale the movement by leaning against a bench or a wall like we did on Day One.
Overhead Tricep Extension
If you do not have access to the equipment shown in the video don’t worry! This movement can be done many different ways. You can use a small towel wrapped around a bar or simply lean and push against the edge of a counter. Get creative!
- Start with your arms extended and your hands and elbows close together. The farther you put your feet back the more difficult the movement will be.
- Slowly begin to drop your head and chest forward until you feel a good stretch in the back of your arms.
- Finish by pressing yourself back to the starting position and squeezing your triceps.
- Keep a tight core and straight back throughout the entire movement.
Resistance Band Curl
Don’t have a resistance band? No worries! You can use dumbbells, gallons of water, grocery bags with rocks in them, etc. Don’t let a lack of equipment be your excuse to not be active!
- Start by standing on a resistance band with both feet making sure they are right under your hips.
- Grab the handles of the band and with your palms facing forward bring them towards your shoulders while keeping your elbows pinned to your sides.
- Squeeze your biceps for one second then slowly go back to the starting position.
Resistance Band Standing Row
This is very similar to the bodyweight row we did on Day 1 but now we are using the band.
- Start by wrapping the band around a pull-up bar or something sturdy that is about eye level or 1-2 feet higher than your head.
- Grab the handles and walk back until there is no slack in the band with your arms fully extended out in front of you.
- With palms facing down slowly begin to bring your elbows back and squeeze your shoulder blades together for one second then extend your arms back in front of you.
Part Three: Cardio
Spend 15-30 min doing a physical activity of your choice. Try something new today! Jog on the treadmill, ride a bike, take the dog for a walk, or go for a swim. The point is to keep your heart rate up and enjoy the activity you choose to do.
Treatment at Morningside Recovery
Before you can start thinking about fitness in recovery, you have to successfully finish an addiction treatment services program. Morningside Recovery in Orange County, California offers many specialized programs, including:
To learn more about our programs and treatment center, call us today at 855-416-8202. Recovery is waiting for you, you just have to make the call.