One of my resolutions for the new year is to follow the recommended physical activity guidelines established by the Office of Disease Prevention and Health Promotion. My undergraduate degree is in kinesiology, the study of physical activity. Despite my knowledge of the health benefits of physical activity, however, I do not regularly meet them! I want to be a better practitioner of what I preach. The main guidelines are as follows:
If you would like to learn more about the physical activity guidelines, check out this wonderful pdf guide created by the Office of Disease Prevention and Health Promotion.
I decided to do some research on what exercises work each of the major muscle groups. I divided the categories into arms, abs, and legs. I picked 10 exercises for each major group. I made this workout with the intention it can be completed in 30 minutes. I usually use an interval timer and do each exercise for 45 seconds with a 15 second break between moves, but feel free to modify it to work for you, such as 30 seconds for work and rest! My main goal in sharing this is to help other people incorporate more strength training into their weeks because this was the area of the guidelines I struggled with the most.
Mini disclaimer: I am not a certified personal trainer. I study physical activity and how the body works, but that does not mean I know the proper form for all exercises and whether this workout is right for you. Sources for more information these exercises: source, source, source.
The muscle groups I targeted for the arms and upper body include the chest (bench press, cactus arms), back (rows, deadlifts in the legs category), shoulders (shoulder press, shoulder shrug), triceps (triceps overhead press, triceps extension), biceps (bicep curls, hammer curls), and forearms (wrist curls).
The muscle groups I targeted for legs include the glutes (squats), quadriceps (squats, plie squats, squat kicks, lunge kicks), hamstrings (stiff-legged deadlift, one-legged deadlift), abductors and adductors (side leg lifts), and calves (calf raises).
The muscle groups I targeted for abs include the upper abs, lower abs, and transverse abdominals. Each move targets a little bit of all of them in different proportions.
I hope you all can take away something from this post. I have been interested in creating a workout guide for a long time but wasn’t sure how I wanted to go about it. I ended up making gifs of all the moves rather than using photos or sharing video footage. A special thanks to my boyfriend Ryan for helping me film the snippets and remaining helpful even when I got frustrated and self-conscious. I wasn’t really sure what to do with my face during the recordings. I was tempted to leave my face blank, but Ryan thought expression would be better and kept trying to get me to smile and laugh. I was much more comfortable at the end of the workout film sessions. I tried to model the proper postures, but some of these moves still challenge me. We had to film the single-leg deadlifts for a long time because I tipped over quite a few times! And I had a small slip during one of my side planks… 😉
Thanks for reading!
Hi my name is Emilee and these are my adventures as a young adult living in Milwaukee. Here I will share my experiences as I navigate through college. Thanks for stopping by!