Wow, can you believe it’s a new year already? That was fast.
Now is the best time for a fresh start. There are many parts of our lives that can use improvement, some we can control, others, not so much.
But one thing is for sure: our fitness IS in our control, we just have to set our mind to it. And the best way is to start simple. Whether you are new to exercising or have just been away for awhile, it works the same.
Our move today is a close-stance squat with an overhead press. You will need a small to medium hand weight for this exercise. This move will be working your lower body, glutes, hamstrings and quads with the squat, and the back, shoulders, and chest with the press. It’s a simple move that hits a little bit of everything; perfect to start a new year.
Begin this move by placing your feet hip width apart and your toes facing forward. Grasp your hand weight in both hands and tuck it into your chest. Holding your chest tall and engaging your core, you are ready to move.
Proceed to sit into your squat, with the weight chest level, shooting for a low seated position. Once you reach your lowest point, reverse your move and on the way up, add your overhead press by pushing the weight straight up overhead. Return the weight to your chest area and repeat the move.
Continue this squat/press combo for at least 10 repetitions per set for three sets.
If you are new to fitness, keep your weight light or drop the weight all together. This goes for those with shoulder issues as well. If you need a little more resistance, increase your weight of course, and add a few more repetitions.
This move is great by itself because you are hitting so many muscle groups. But is also good to add into any lower body or back routine as well.
We are all starting fresh this 2018, so keep it simple, make it a habit and take care of you.
Many blessings for this new year.
— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA, can be reached at email@example.com.