Weighted Squats and Lunges – Day Seven of Fitness in Recovery

Weighted squats and lunges are a great way to take your fitness routine to the next level. Whether you’re a beginner or a pro, adding weights to any workout can add the extra intensity you may need.

It is important to reflect on how you feel before, during, and after each workout. Are you experiencing any of those positive effects that people boast about? How about your mind? Do you feel more relaxed after exercise? Write it down! You may feel like you are just standing idle but you are not. Having a goal inspires action and focus each day. If you stay consistent then the results will inevitably follow.

Weighted Squats Workout Routines From a Personal Trainer

I’m Trevor, the personal trainer at Morningside Recovery. I will be guiding you through today’s weighted squats and lunges. 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 Seven 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.

Foam Roll (Quads)

• Smashing muscles with a foam roller is a great way to loosen up any tension you may have and also increase blood flow to the area to allow better recovery.
• Lay face down with the roller under one leg then cross the other leg over to apply more pressure.
• Slowly shift your weight up and down working your way up from right above the knee cap to the hip.

Iron Cross

• Lay on your back with your arms extended out to the sides.
• Bring one leg straight up into the air and cross it over to the other side until your toe touches the ground.
• The goal is to keep the leg as straight as possible and your shoulders touching the ground throughout the entire movement.

Part Two: Strength

Back Squat

• 4x 10-15 (4 sets of 10 -15 reps).
• This movement is no different than the air squat we did on Day 2 except we now have a barbell on your back and our hands are gripped onto it.

Goblet Squat

• 4×10-15 (4 sets of 10 -15 reps).
• Another squat variation while holding a kettle-bell or a plate in front of you. This exercise is great for those who struggle to keep their torso upright during the squat.

Dumbbell Lunge

• 3×16-20 (3 sets of 16 -20 reps).
• This is the same movement as the lunge from Day 2 but now we are holding dumbbells at our sides to increase the intensity.

Reverse Plank

• 3×30-60 seconds (3 sets of 30-60 seconds).
• Put two benches far enough apart that your heels and shoulders can rest on each on comfortably.
• Lift your hips up as high as you can while squeezing your glutes. This can get intense but it is a great exercise for creating a strong core!

Part Three: Conditioning

Spend 15-30 minutes doing a physical activity of your choice. Have fun and get sweaty!

Morningside Recovery Treatment for Mental Health

Exercise and healthy eating are proven ways to improve mental health and maintain a healthy lifestyle. In addition to emphasizing the importance of health and wellbeing, Morningside Recovery offers dual diagnosis treatment programs to help clients who deal with all kinds of mental health disorders. Some of these programs include:

• Anxiety treatment
• Bipolar disorder treatment
• Depression treatment
• Personality disorder treatment
• PTSD treatment

If you’d like to learn more about Morningside’s mental health treatment programs, call us today at 855-631-2135.