Playground Workout

It was a LONG winter and we are all excited about spending some time outdoors! The park or playground is the perfect spot for the entire family to move together. While your kids are jumping, swinging and playing it is also a great opportunity for you to do the same with some adult variations. The same exercises and games that children do on the playground can be a challenging workout for an adult, not to mention FUN! I speak from experience. My 8 year old challenged me to do everything she did on a school playground. I made it 2 rounds following her course…….she played for well over an hour! A childs freedom of movement is amazing to watch and try! Try the following workout and let us know how you feel!

Warm-up for 5- 10 minutes. Run around the playground, jump rope, jump sqats, jumping jacks or burpees. Anything that gets your body warm, heart rate up and ready for exercise.

Squats – stand in front of a bench or steps and squat towards a 90 degree angle with the legs 10-15 reps

Monkey Bars – perfect spot for a set of pull-ups (change your grip to work different muscles) Underhand grip will target more biceps, overhand wide grip will target lats and rear shoulders, so mix it up or just trying moving across them like a child. Or challenge yourself or your child to see how long you can hang on the monkey bars in a flexed arm position. Do your best!

Step-Ups – alternate stepping up using power and control. Add a challenge by hopping up onto a step or bench (remember to step down softly). 10-15 each leg

Push-Ups and knee unders – a swing is also a great spot for atomic push-ups. Put your feet in the swing and assume the straight arm plank position. Do a set of push-ups, knee under or pikes. Try 10 of each variation

Swing – pull your navel to your spine and enjoy the ride. Do it until you or child gets board or you become nauseous ūüôā

Tricep Dips – use a bench or step and dip towards a 90 degrees using the triceps. 10-15 reps

Play a round of tag with your child for 5-10 minutes

Either repeat this sequence and/or continue to play follow the leader with your child. Most importantly set the example for you child and have fun! Check out Core Sport’s owner Jaime White and fellow movement guru Benjamin Degenhardt playing in NYC!

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March MATness – Leg Pull

The LegPull is basically the reverse of the Leg Pull Front. Once again, focus on finding and maintaining the ‚Äėfull body‚Äô connection through out the movement. Holding the position and focusing on your breath and stability is a great option to build strength if you are not quite ready to add in the leg lifts!

Leg Pull

  1. Sit with your legs extended long and together on the mat
  2. Arms are extended long by your side with the palms actively pressing into the mat, fingers facing your hips
  3. Continue to actively press into the mat with the arms as you squeeze your glutes and thighs together and lift the hips off the mat
  4. Body is lifted and lengthened into a strong straight line
  5. Maintaining stability in the hips and torso, lift the right leg as high as you can
  6. Lower with control and switch sides. Repeat 3x each side

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March MATness – Single Leg Kick and Double Leg Kick

Single Leg Kick

  1. Lie on your stomach with your upper body propped up on your elbows
  2. Actively pull your abdominals in, anchor your pubic bone into the mat and squeeze your thighs together
  3. Squeeze your glutes and try to lift your legs a few inches away from the mat
  4. Keeping the legs lifted and thighs tightly squeezing together kick your right heel in towards your glutes, actively press the leg away and switch sides. Repeat 6x on each side

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Double Leg Kick

  1. Lie on your stomach with the head resting on the right cheek, hands interlaced behind the back as far as you can reach with the elbows reaching towards the mat and the legs actively squeezing together
  2. Squeeze your glutes and lift the legs a few inches away from the mat ‚Äď keep them actively squeezing as if they were one leg
  3. Inhale as you kick both the legs in towards the seat 3x
  4. Actively press the legs away from the body as you extend your arms down the back of the thighs lifting the chest
  5. Exhale as you rest to the mat turning the head to the left cheek. Repeat 3 sets

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March MATness – Single Leg Stretch and Double Leg Stretch

Today we are going to add the single leg stretch and double leg stretch to the mat repertoire that you have hopefully been practicing at home! These are the first two in what we call the “series of 5”

Single Leg Stretch

1. Lie on your back with your legs full extended and engaged. Arms actively pressing into the mat by your side.
2. Squeezing the legs together tightly, pull your ribcage and abs into the mat and lift both the legs a few inches away from the mat
3. Bring the weight of the head forward by curling the upper body and gaze past your toes
4. Bring your right knee into your chest, grab onto your shins and pull the knee into the chest
5. As you are pulling the right knee into the chest, the left leg is actively reaching away from the body
6. Maintaining a strong center switch legs
7. Repeat on each side 5-10x

Double Leg Stretch

1. Lie on your back with your legs full extended and engaged. Arms actively pressing into the mat by your side.
2. Squeezing the legs together tightly, pull your ribcage and abs into the mat and lift both the legs a few inches away from the mat
3. Inhale as you bring the weight of the head forward by curling the upper body and gaze past your toes
4. Arms stretched long, Squeeze the palms in tightly on the side of the thighs and hold for 3 counts
5. Deeply bend the knees into your chest and give them a big hug as you exhale
6. Inhale extend the legs back out and squeeze the arms in tight to the side of the thighs. Repeat 5-10x

The double leg stretch can also be done with the arms extended behind you as the legs are stretching away from your center. Think of the body as being stretched into two directions with a strong center. Visit marchmatness.com for video clips of all the exercises!

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March MATness – Single Leg Circles

Single Leg Circles

Single leg circles are a great example of the idea of ‚Äúfull body‚ÄĚ movement. By the end of this exercise you should feel like every muscle in your body was worked! For those of you who have a lot of range of motion in your hips you might need to focus more on stabilization and anchoring your hips into the mat. On the other hand, those of us with tight hips should allow your body the freedom of movement and allowing your hips to move as long as you are maintaining your core connection!

1. Lie on you back with your legs full extended and engaged. Arms actively pressing into the mat by your side.
2. Bring your right leg up to the ceiling as straight as you can while pulling your abs and ribcage into the mat
3. Take your leg across the body toward your left leg, down toward the left ankle, around and back to your starting position (drawing a circle in the air)
4. Maintain control from your core, arms and leg that is anchored into the mat as you circle. Repeat 5x on each side

You can also visit http://marchmatness.com/category/video/ to view a video clip of the single leg circles.
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March MATness – The Roll Over

Here we are on day 3 of March MATness and that brings us to the rollover. The roll over is a “rolling” exercise and requires a lot of control. A very important component of this movement is to remember the “full body” connection. Before you practice the roll over, make sure that you feel strong and in control when performing the prep below.

Roll Over Prep

1.  Lie on your back with your legs fully extended and engaged, arms long by your side actively pressing into the mat

2.  Inhale and begin to lift the legs away from the mat using the deep squeeze of the thighs, glutes and abs

3.  Lift the legs up to a 90 degree angle

4.  Continue the active engagement of the legs and press the upper body into the mat as you peel the tailbone away from the mat

5.  Keeping a strong center lower the legs back down to the mat. Repeat 3-6x

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Roll Over

1.  Lie on your back with your legs fully extended and engaged, arms long by your side actively pressing into the mat

2.  Inhale and begin to lift the legs away from the mat using the deep squeeze of the thighs, glutes and abs

3.  Continue the active engagement of the legs and press the upper body into the mat as you begin to peel your spine away from the mat and bring the legs overhead (Use the support of the strong arms and core to support the weight making sure it is not in the head and neck)

4.  With the legs overhead, exhale and open the legs hip width and flex the feet

5. Inhale, begin to roll the spine back into the mat as you lengthen the legs away in opposition

6. Exhale as the legs lower down and together to the mat as far as you can control. Repeat 3x

7. Reverse the pattern of the legs and repeat 3x

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REAL men DO Pilates!

Joseph Pilates, a man,  started this amazing system of training for soldiers during World War I. Pilates has been and continues to be an avenue of training for many professional athletes, dancers and recreational athletes.  To name a few…….World Series Champion pitcher Curt Schilling, golf star Tiger Woods, The New Jersey Nets basketball team, actor John Stamos and even Sting have improved their performance  and body mechanics with Pilates (www.usatoday.com).
Pilates increases strength and flexibility  for men in a way that makes them feel like they are being challenged and working towards a tangible goal.   Most men exercise for goal oriented reasons. Maybe you want to hit the golf ball further, improve your tennis game, become a faster runner or improve your vertical leap on the basketball court.  Whatever your motivation, Pilates is guaranteed to make you stronger, faster, longer, leaner, more flexible and most importantly you will feel better after your workout!
Check out how Core Sport’s Chris Freeman rock’s his teaser!
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Testimonial, Steve Ann Arbor

As a¬†49 year old with a desk job who hadn’t engaged in any sort of regular exercise for over four years,¬†I approached Core Sports in March 2011with a great deal of trepidation.¬† Now six months later, I can easily say that my experience with Core Sports and my trainer, Kelli Hatfield, has been truly transforming.¬† Kelli has made each of my twice weekly sessions very challenging yet gratifying. She has also counseled me on my dietary practices.¬†¬† I have already significantly improved my cardiovascular fitness, flexibility, and muscle tone. Most importantly, Core Sports and Kelli Hatfield have caused me to reformulate what I am doing with and to my body.¬†¬†I am still a work in progress, but I certainly appreciate the progress that I have made so far.

-Steve, Ann Arbor

Testimonial Melissa, Plymouth

I convinced my husband to see Jaime for an introductory lesson and he too has been going for physical training twice a week. He has been working with Jaime on a personal training routine inside as well as outside the studio and continues to see the physical benefits of his Coresport workouts. The activities are simple, effective and can be done just about anywhere – at home or while traveling for work.

– Melissa , Plymouth

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