I know we all are cooped up in our homes and it feels like the walls are closing in. Maybe you are starting to get annoyed with whoever you live with (I'm just saying..........).
Even your pets may be getting annoyed with each other
I decided to show you some quick ways to maintain your conditioning and fitness levels while being in home, without having to go outside (but I still think it's good to get some fresh air).
Perhaps, you have been putting off your exercise due to the hustle and bustle of everyday life. There's no better time than now to start while you are stuck at home.
Today I'll discuss the Tempo Lifting Method.
This is a way to strengthen and condition yourself at once. These exercises are meant to be SLOW. I would start with just body-weight, adding just very light weight if you can complete body weight EASILY.
The tempo is 2s down and 2s up (use your phone to time you and keep you honest). You do not want to lockout at the top of the lift, as it should remain continuous. The video below shows 2 upper body and 2 lower body based exercises that will get you cooking.
- Do not hold your breath. Breathe throughout the movement
- Rest 60s after each set and then repeat (if you do the split squat for 10 reps, that equals 40s. when you switch sides and finish, you have 20s before starting the original side again).
- Do 3-5 sets of 8-10 reps (build up each week)
- Try for 3 weeks 1-2x/week.
- On the chair bridge, you want to feel the back of the mid thighs engaged, not near the knee (If you feel the back of the knee, try pulling the heels down more and towards your butt).
- Also, that row I did was way too fast (don't cheat like me 🙈)
The conditioning methods being discussed originated from Joel Jamieson, who is the leading expert on conditioning in the performance realm. If you want to learn more about different methods, you can get his book, Ultimate MMA Conditioning, or visit his website: 8weeksout.com
Give this method a try and stay tuned for more variations to add in tomorrow.
Dr. Peter Dionisopoulos is the owner and founder of Dynamic Performance & Rehab. He has worked with many high-level athletes and military personnel, but his true passion is to help active adults maintain their lifestyle by providing information and potential solutions to their aches and pains so they can continue with the activities they love.