Who doesn’t like control? More specifically, self-control. Take the words of novelist Paulo Coelho: “If you conquer the mind, you conquer yourself.” When it comes to fitness, people have the misconception that repetition is the best way to go. A workout done correctly and with proper control will reap far more benefits than one done with many repetitions but in the wrong form. Having control in your movements helps to minimise occurrences of injury. And the fewer injuries you encounter the easier it will be to stay consistent.
That is why you find many trainers throwing the word ‘form’ around.
When performing a workout, make a cognitive connection with what it is you are doing and how you are moving your body. For example, as you go through the shifts, you can count each shift and that way can assist in breathing. Controlling your breath is a vital part of the workout.
For this instalment of Mo Fitness, instead of counting how many repetitions are done, the emphasis will be on controlled form. You will need only a chair and a timer. Set your interval timer to 60 seconds of work and 20 seconds of rest. With this done, aim for six rounds done over two cycles, with 60 seconds of recovery in between the cycles. Once completed you would have spent 16 minutes and 40 seconds on the actual workout. But don’t forget to warm up and cool down.
Given the time constraints, we can’t all work out for hours. But spending less than 30 minutes on exercise three times a week will yield benefits plus a balanced diet. So for all those interested in being in full self-control mode, here are six workouts you can try. Take your time with this workout and enjoy it:
. For a full workout demonstration visit citypress.co.za/trending
https://www.youtube.com/watch?v=wCpAdUeGAio
. Stay strong, have fun!
But here are clips of We start with ....
1.1 Bulgarian split lunge with a plank switch Place a chair against a wall or anything stable. Then place one leg just at the edge of the chair. With that leg comfortably and firmly on the chair, bend the grounded leg’s knee into a lunge. After the lunge come back up then slowly lower both hands and place firmly in front of you. Then, with the hands supporting you get into an elevated plank with both feet on the chair. From here you switch the legs and place the other one down. Repeat this alternating move for 60 seconds. Pictures: Tebogo Letsie
Take 20 minutes for yourself and do these workout
After that we move to this for another 60 seconds ...
2.1 & 2.2 Warrior Lunge flow (one side) Standing with feet hip-width apart, raise hands and palms. Then slowly lower into a back lunge with that leg’s toes pointing forward, maintaining raised hands. Then move to turn the back foot to a 45-degree angle to the front one as your upper body turns to the side of the back leg. Then reverse the move back to standing with hands raised. Repeat this flow on one side for the full duration of 60 seconds
3 Warrior Lunge Flow (other side) Repeat same as above on the other side (also to complete a full 60 seconds)
Our fourth workout will be ...
4.1 Plank jack to l/r plank punch through (alternating) Start in the plank pose. Do a jack, then move to punch with one hand and then punch with the other hand. (Check out video for simplified version of workout). This workout is also to be repeated through the 60 seconds countdown
4.1 Plank jack to l-r plank punch through
4.2 Plank jack to l/r plank punch through (alternating) Start in the plank pose. Do a jack, then move to punch with one hand and then punch with the other hand. (Check out video for simplified version of workout). This workout is also to be repeated through the 60 seconds countdown
Hang in there we are almost there. For number five ...
5. Elevated bridge to butt lift Place chair steady against a wall. Lie on your back with feet just at the edge of the chair. Make sure there is sufficient distance between the chair and glutes. The closer the glutes to the chair the easier the movement and the further away from the chair the harder. Lift your hips up into a bridge; squeeze glutes at the top of the move then lower the hips. From there lift feet off the chair and raise them up as again you lift your hips then lower back down. Repeat for 60 seconds
5. Elevated bridge to butt lift Place chair steady against a wall. Lie on your back with feet just at the edge of the chair. Make sure there is sufficient distance between the chair and glutes. The closer the glutes to the chair the easier the movement and the further away from the chair the harder. Lift your hips up into a bridge; squeeze glutes at the top of the move then lower the hips. From there lift feet off the chair and raise them up as again you lift your hips then lower back down. Repeat for 60 seconds
And finally ...
6. Pop squat with elbow knee cross Place feet apart as you would do when performing a sumo squat. Then jump and get your feet to meet in the middle then jump them apart and land into a sumo squat. From this squat position lift the right foot and bring it up to meet the left elbow. Then move back into sumo pose. Then jump the feet together again then back apart and back into sumo squat. This time from the sumo pose lift the left foot and bring knee to meet right elbow. Alternate for another 60 seconds. First cycle is then complete. Recover for one minute and perform the other cycle
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