When we adopt fitness as a lifestyle, it goes with us everywhere. As such, it takes on different forms when we are on vacation, traveling for work, moving, or any other circumstance that takes us out of our usual routine. It has to stay fresh to keep us motivated and interested. Lastly, of course, it needs to provide a benefit for our overall health, well-being, and longevity.
Speaking of longevity, a recent study in the journal Menopause, reviewed previously in Athletic Aging: Factors Impacting Longevity in Midlife Women highlights several components important for longevity, however, the one very notable factor was the association between fractures and decreased longevity.
As women age, falls become the predominant event that can lead to a fracture. For athletes who engage in sports with an inherent risk of falls or contact injuries, this landscape looks a little different. Whatever your level of activity, the components that help prevent falls and injury are the same: Bone strength, balance, muscle function (mass, strength, and power), and joint stability.
This week’s workout is a versatile, bodyweight workout requiring very little space, no equipment and can be done just about anywhere, even outside! Our objective is to target fall risk from different directions. The reverse lunge knee up is a plyometric movement that targets balance, core strength and thus joint stability, and bone density. The push-up challenges the upper body by helping to build mass and strength in the chest and shoulders, thus lending stability to these joints and simulation for the bones.
Warm-Up
Set your SmartWOD app for TABATA 20 seconds of work / 10 seconds of rest x 4:30.
Perform each movement in sequence for 20 seconds then rest 10 seconds before moving on to the next movement for a total of 3 sets of all three movements.
Easy push-up option
Body weight reverse lunge (alternate sides each rep)
Body weight side lunge (alternate sides each rep)
TIP! When performing any kind of lunge keep your feet hip width distance apart during your lunge. Your feet are NOT one in front of the other like on a balance beam. This makes balance difficult. Instead, be sure that your feet remain hip-width distance apart to create a “base” as you alternate side to side through the repetitions. This becomes even more important when you are lunging with weight. Protect your knees by centering your bent knee over your ankle - NOT beyond your toes!
Movement Practice
Take 5-10 minutes to watch the video links below and select your movement options. Start with the reverse lunge knee up. Practice this movement. If adding the hop is not accessible to you, stay grounded. If adding the knee up is problematic, keep it simple and substitute an alternating reverse lunge.
For the push-up, find an elevation that will allow you to do 10 repetitions unbroken with confidence. If you are proficient with push-ups, do the strict version from the floor.
**The reverse lunge knee up is a complex movement that requires balance. Be sure you feel stable and confident in your movements you have selected. It is okay to modify the movement to make it easier – it will give you more opportunity to do more reps on your max rep push-up sets!
Workout
For the push-up, do as many repetitions as you can before the movement becomes ugly. For safety reasons, do not strive for complete failure of the movement. Stop when you sense that your technique is wavering. This is important for keeping your joints safe!
** The intensity of this workout lives in the time domain. Set your SmartWOD app for EMOM 3:00 x 5 sets for a total of 15 min, or simply set a regular timer. Stick as closely to this time domain as possible for best results.
Every 3:00 for 15:00 (5 total sets)
10 reverse lunge knee-ups RIGHT/10 reverse lunge knee-ups LEFT
Max rep push-up
Rest for the remaining of the 3:00 interval
** Your score for the workout is the total number of push-up repetitions.
Cool-Down
Here’s a “Balance Challenge” that you can do on a day by itself or as a cool-down to this workout. Try this 20-minute yoga segment from Five Parks: Power Flow with Advanced Balances
Try this lower back / hip-opening sequence for a nice cool-down stretch. Dynamic Hip Flow segment from Train FTW.
Perform this sequence alternating sides for 3 rounds on each side.
#dontskiptheyoga
A Revolution in Women’s Healthcare is coming this November!
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Over nearly two decades of medical practice, I am perplexed and disheartened by how mainstream medicine often overlooks the very foundation of good health: nutrition, physical fitness, and mental well-being.
Women of all ages experiencing changing menstrual cycles, fatigue, and even bone fractures are often handed a prescription and sent on their way with not a single question about their training and nutrient intake. Midlife women experiencing menopausal symptoms are met with the mere “you’re getting older” without exploring simple nutrition and movement strategies that could significantly improve their well-being.
Well, help is on the way! Starting in November 2024, I will be launching a women’s specialty telehealth medical practice serving the reproductive endocrine needs of active and high-performing women from puberty through menopause.
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