If climbing stairs for cardio is new for you, start by simply walking up and down the stairs. Your heart rate will climb as you do, and the descent will be a chance for your heart rate to settle as your body recovers. For a more intense kick in the cardio butt, you can take the stairs two at a time, which makes the muscles of your legs and hips work harder. To up the ante even more, running up the stairs - probably two at a time - will require the most strength and elevate your heart rate the quickest.
Your fitness doesn't have to hit PAUSE while sheltering in place, so we're teaming up with Mark Fisher Fitness's Steward of Strength Harold Gibbons, who is here to show you the benefits of looking around!
Your fitness doesn't have to hit PAUSE while sheltering in place, so we're teaming up with Mark Fisher Fitness and Harold Gibbons to dive into a version of a Seated Soleus and Shoulder Stretch.
Actually called an 'Alternating Hip Sit', the goal of this exercise is to practice shifting stance from side to side. It sounds simple, but it takes a lot of focus on mind-body connection, making it perfect for a movement meditation while you wait for your coffee to brew. The goal is to shift a?oeinto your hipa?? and tune in to your hamstrings, inner thighs, and outer glutes. Reaching with the opposite hand while fully exhaling really helps turn on the obliques to help find a balanced position, and wakes up any of those muscles that you might not have connected with.
Your fitness doesn't have to hit PAUSE, so we're teaming up with Mark Fisher Fitness to offer you a bodyweight workout to get your fitness fix! Mark Fisher Fitness's Steward of Strength Harold Gibbons is here to show you a bodyweight workout to get your fitness fix. Today we have a minimalist workout for some metabolic mayhem!
Mark Fisher Fitness's Steward of Strength Harold Gibbons is here to revisit the hip flexor stretch with the Couch Mobilization. Using the couch to elevate the foot increases the amount of stretch on your quads, meaning that when you tuck your hips into the position we call 'Sad Dog' (posterior pelvic tilt) and squeeze your butt muscles, you should get a great stretch on your hip flexors. 3-5 breaths per side, every hour or so, should help keep your hips loose and limber.
Today we're learning the 'Half-Kneeling Janet Jackson' a fantastic stretch for your triceps, lats, intercostals, obliques, and hip flexors. Start in a half-kneeling position, set up with your 90˚ angle Janet Jackson arms, and then reach one hand up and over your head while the other slides up your back. Then, switch to the other side. Pretty simple right? There you have it, you're doing Mark Fisher Fitness' 'Half-Kneeling Janet Jackson' stretch!
Your fitness doesn't have to hit PAUSE, so we're teaming up with Mark Fisher Fitness to offer you a bodyweight workout to get your fitness fix! Mark Fisher Fitness's Steward of Strength Harold Gibbons is here to show you a you a quick workout that you can do for 15-30 minutes to stay active and healthy in the comfort of your own home!
Earlier this week I had a conversation with a few of our Ninjas about neck and shoulder tension that's resulting from having way less physical activity than we're used to as we shelter in place. So, today's Mobility Minute exercise is a move called 'Head Turns' that's fantastic for releasing tension in your neck, upper traps, and shoulders.
Your fitness doesn't have to hit PAUSE while sheltering in place, so we're teaming up with Mark Fisher Fitness and Harold Gibbons to offer you a series of movements for your stay-at-home adventures.
Your fitness doesn't have to hit PAUSE, so we're teaming up with Mark Fisher Fitness to offer you a bodyweight workout to get your fitness fix! Mark Fisher Fitness's Steward of Strength Harold Gibbons is here to show you a you a bodyweight workout to get your fitness fix. Today we have a minimalist workout for some metabolic mayhem!
Mark Fisher Fitness's Steward of Strength Harold Gibbons is here to show you a simple stretch to open up your hips and lower back! In this Deep Squat Prying, we alternate between a hinge position and a squat position, which helps stretch the hamstrings at the top and the glutes and hip muscles at the bottom. Doing this helps to create more range of motion than we get sitting in a typical chair. Spend a minute on this move 2 or 3 times a day to keep your hips loose and limber.
Mark Fisher Fitness's Steward of Strength Harold Gibbons is here to show you a simple stretch to open up your hips and lower back! It's the Deep Squat Lat Stretch, and the goal is to create some space and length in your posterior chain muscles - lats, lower back, and glutes. This release of tension makes it easier to later put it where you want it - in the strong and supportive muscles of your core! Spend a minute or two in this Deep Squat Lat Stretch position, holding on to whatever sturdy object will support you. (Kitchen sinks and door frames should be great for this.) That should allow for calmer breathing and more relaxed movement throughout your day.
Mark Fisher Fitness's Steward of Strength Harold Gibbons is here to show you our simplest move yet - walking! (But socially distant walking, natch.) Most of us are moving way less in lockdown, and our bodies are feeling stiffer with all of the stillness. New Yorkers are used to walking a lot, and while we might not be at hour pre-COVID19 step count, remember that every step counts, even if that means walking 62 laps of your quarantine kitchen... or hallway... or a sanitary set of stairs! Try a little five-minute movement break every hour to get the blood flowing and keep yourself relaxed during the day.
Mark Fisher Fitness's Steward of Strength Harold Gibbons is here to show you a simple stretch to help free up your hips during busy days of sitting and sheltering. The Bird Dog helps train your abs to resist movement of the spine while your arms and legs get to party. This keeps your spine stable and your hips and shoulders mobile - that's everyone's dream! Aim for 8-10 reps per side during your daily stretches or workout.
Your fitness doesn't have to hit PAUSE, so we're teaming up with Mark Fisher Fitness to offer you a bodyweight workout to get your fitness fix! Mark Fisher Fitness's Steward of Strength Harold Gibbons is here to show you a quick workout that you can do for 15-30 minutes to stay active and healthy in the comfort of your own home!
Mark Fisher Fitness's Steward of Strength Harold Gibbons is here to show you a simple stretch to help free up your hips during busy days of sitting and sheltering. The intention here is to let the adductor muscles of your inner thigh stretch out a bit, like just those groin stretches you did in high school. Start on all fours, extend one leg to the side, and rock forward and backward across that planted foot. 8-10 on each side should help stretch out those leggies!
Mark Fisher Fitness's Steward of Strength Harold Gibbons is here to show you a simple stretch to help free up your hips during busy days of sitting and sheltering. The intention here is to keep things fluid by giving your leg bones a chance to rotate within your pelvis as freely as possible, literally lubricating the ball-and-socket joints of your hips. Start in that simple 90/90 position, and pivot around your heels and across your sit bones to switch sides. 60 seconds of this should feel like a great way to move through positions that traditional stretches won't have opened us up to.
Your fitness doesn't have to hit PAUSE, so we're teaming up with Mark Fisher Fitness and Harold Gibbons to offer you a bodyweight workout to get your fitness fix!
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