Today is a leg intensive workout with squats, lunges, and step ups. This workout routine is specifically designed for individuals in recovery who are new to fitness and want to commit to a healthier lifestyle. Over the next 30 days I will be posting workouts including mobility work, resistance training, and daily reflections to help you stay motivated!
Squats, Lunges, and Step Ups: Daily Workout Routines From a Personal Trainer
I’m Trevor, the personal trainer at Morningside Recovery. I will be guiding you through the workout routines. 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 Two 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. Remember to breathe while stretching.
Pigeon pose is known as the king of hip openers. It increases mobility in your hips by working them from all angles.
- Start by placing your hands on the ground.
- Bring your right knee towards your right hand and the heel towards your left hip.
- Slowly lower your torso onto your leg.
- Reach your arms out as far in front of you as possible.
- Repeat on the other side.
This stretch is a popular one for those who tend to sit for long hours during the day. Its called the couch stretch because you can do this on your couch.
- Start with your back against the wall.
- Place one knee on the ground as close to the wall as possible with your shin and foot going straight up the wall. Ease yourself into the pose slowly.
- Make sure to keep the opposite foot placed firmly on the ground and your torso in an upright position.
- Repeat on the opposite side.
This is a very basic but effective stretch for loosening up the hamstrings. It can also take away tension from the low back.
- Start by hinging at your hip with a straight back (try not to bend your back from the start).
- Reach for your toes.
Part Two: Strength
Do five sets of 15 reps (repetitions) for each strength building exercise. Modify positions and reps when needed.
The squat is one of the most important movements for the human body. If you can’t go into a full squat just yet, start by sitting in a chair and practicing the proper sit-to-stand movement.
- Stand with your feet shoulder-width apart with your toes pointed forward. Your arms should be hanging loose by your side.
- Engage your core muscles and push out your chest slightly by pulling your shoulder blades towards each other.
- Bend your knees and push your butt and your hips out and down behind you as if you are sitting low on a chair. Keep your weight on your heels. Make sure your knees are externally rotated and follow in the direction of your toes.
- As you lower down, raise your arms in front of you. Make sure to keep your torso upright.
- Straighten your legs and squeeze your butt to come back up, lowering your arms back to your side.
- Stand with your feet hip-width apart.
- Step with one foot and bend at the knee so the opposite knee moves toward the ground. It is important that you step far enough in front of you so that your knee does not move past the toes and the shin stays perpendicular to the ground.
- Keep the pressure in your heel and step back by squeezing your glutes and quad to press you back up. Always try to keep your torso in an upright position throughout the movement.
Step ups are a similar movement to the lunge, but now we are going up instead of out.
- Stand in front of a box that is about the height of your knees and place one foot on the box.
- Press through the heel and bring yourself up until your leg is straight and then place your other foot on the box.
- Make sure your entire foot is on the box before doing your step ups.
Part Three: Cardio
Spend 15-30 minutes doing a physical activity of your choice. Jog on the treadmill, play a sport, 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.
Fitness in Recovery Reflection
You have made it to the second day which means you’ve made a great decision to stick with your goals and get fit! There is much more to learn and it will become more challenging as we go along, but nothing worth having comes easy. Stay motivated and give it your all. Just as with sobriety, our fitness is obtained one day at a time!
Take your first steps to recovery with Morningside Recovery. Our addiction treatment services, dual diagnosis programs, mental health treatment programs, and addiction therapy services are all designed to help you along the path to sobriety. If you feel like you are someone who could benefit from this, then don’t be afraid to contact us at 855-631-2135.