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Foundation2, yoga mat

Foundation2, yoga mat — exercises for a yoga mat (at the gym or home) to establish your fitness baseline [ID: workout02]

Exercises

First time: Do 1 set, 10 reps of each exercise

Seven core and upper body exercises:

  1. Squat (core), body squat, squat.htm
  2. Crunch (abs), crunch.htm
  3. Bridge (glutes), bridge.htm
  4. Superman exercise (lower back) - I prefer the alternating Superman, superman.htm
  5. Bird dog (core), bird_dog.htm
  6. Dead bug (core), dead_bug.htm
  7. Plank (core, upper body) - try regular plank for 30 seconds, on your elbows or with arms extended (or both!), plank.htm
  8. Push-ups (upper body), pushup.htm

Second time: Time your workout, instead of counting reps. This is a fun alternative. Start with 30 seconds of exercise, followed by 30 seconds of rest. See the Tabata Pro link below for a nice workout timer for your phone.

Details

For every exercise: Good posture with a strong core (abs, glutes).

You can change the order of these exercises if you like.

That's a pretty long list of exercises. It's ok to remove any exercises that you don't like. Or, you can add other yoga mat exercises that you like better: Good morning, Inchworm, etc.

I usually remove exercises that I don't like. For example, I don't like the Superman exercise at all, so I rarely do it. This is important to me: Workouts should be fun. And positive, hints.htm#workout_positivity

Progressions:

  • Do more - more set, more reps, more time for each exercise
  • Faster pace - decrease the time between sets to 15 seconds
  • Try different variations (progression) of each exercises. Example: Crunch with dumbbell, Spiderman plank. This does two good things: 1) Increases the intensity of your workout, and 2) Keeps things interesting.
Little help

Here's a detailed description of the NASM algorithm, nasm.htm#algorithm

What is your "core"? Answer: hints.htm#core

Looking for a good yoga mat? Here's some help, products.htm#yoga_mat

Time your exercise with a phone app called Tabata Pro; it's easy to use and FUN, apps.htm#tabata


Source: Bob & Brad, www.youtube.com/@BobandBrad