>>> 8:21 NOW.
MANY OF US ARE A LITTLE MORE
THAN A MONTH INTO THE NEW
YEAR'S RESOLUTIONS.
>> IF FITNESS WAS ON YOUR 2021
LIST BUT YOU'VE LOST YOUR
MOTIVATION, WE HAVE SPOKEN WITH
A FITNESS TRAINER FOR SOME
ADVICE.
>> FIRST THING I RECOMMEND IS
ACCOUNTABILITY FROM A FRIEND OR
FAMILY MEMBER.
IT HELPS SOMEONE CHECKING WITH
YOUR PROGRESS.
AND DON'T FEEL LIKE YOU HAVE TO
GET EVERY WORKOUT IN.
TRY TO GET AS MANY AS POSSIBLE.
ALSO MAKING TIME RATHER THAN
FINDING TIME.
SO INSTEAD OF SAYING YOU'RE
GOING TO WORK OUT MORE, SAY
MONDAY, WEDNESDAY AND FRIDAY AT
>> SO YOU HAVE FOUR EXERCISE
ROUTINES TO HIT ALL THE MAJOR
MUSCLE GROUPS.
EFFECTIVE FOR TARGETING THE
CHEST AND SHOULDERS.
YOU NEED A PAIR OF DUMBBELLS,
WHICH YOU PULL UPWARD AND LIE
ONTO YOUR BACK.
THEN YOU HOLD THEM VERTICALLY
AND PRESS THEM STRAIGHT UP OVER
YOUR SHOULDERS.
>> IF YOU DON'T HAVE THOSE AT
HOME, CANS OR WATER JUGS?
>> DO SOMETHING THAT'S
CHALLENGING.
IF YOU HAVE HEAVY ENOUGH WATER
JUGS, YOU CAN DO THAT.
SHOULDER TAP PUSH-UPS TO GET
THE SHOULDERS.
IN A PUSH-UP POSITION, BEND 90
DEGREES AT THE ELBOWS WITH THE
UPPER ARMS TUCKED AT YOUR SIDE.
PRESS BACK UP, AND THIS CAN BE
DONE FROM THE FLOOR OR A
COUNTER OR BENCH TO MAKE IT
EASIER.
LUNGES, DEMONSTRATE THAT ONE
FOR US.
>> NO PROBLEM.
WE HAVE A PAIR OF KETTLE BELLS
HERE.
I CURL INTO THE UP RIGHT
POSITION, KNUCKLES TOWARD THE
CEILING.
FEET ARE APART AND STEPPING
BACK WITH ONE LEG THEN PRESS
BACK TO THE STARTING POSITION.
YOU CAN DO THIS ONE LEG AT A
TIME OR ALTERNATING.
>> YOU DON'T NEED A TON OF
WEIGHT TO HAVE THOSE BURN,
>> YEAH, LUNGES ARE TOUGH JUST
WITH YOUR OWN BODY WEIGHT.
>> OKAY.
WHAT ABOUT THE THREE-POINT ONE-
ARM ROW?
>> THREE POINTS ARE REFERRING
TO THE POINTS OF CONTACT, WHICH
WILL BE ONE HAND AND BOTH FEET.
USE A BENCH, CHAIR, COUNTER,
AND THEN HOLD ON TO THE WEIGHT.
YOU HAVE TIGHT ABS, THEN YOU'RE
PULLING THE DUMBBELLS UP LIKE
YOU'RE STARTING A LAWN MOWER,
AND DRIVING THE ELBOW TOWARDS
THAT'S KEY FOR THE UPPER BACK
MUSCLES.
MAKE SURE YOU DON'T PUT TOO
MUCH ATTENTION ON THE ARM.
>> WE HAVE ONE LAST OF THE FOUR-
POINT PLAN TO A HEALTHIER
FEBRUARY, THE DEAD LIFT?
THE REASON IS BECAUSE YOU START
WITH FEET APART AND HAVE ONE
FOOT BACK ON THE BALL OF THAT
START WITH THE UP RIGHT POSTURE
AND FROM THERE, HINGE AT THE
HIPS OR BEND AT THE WAIST WHILE
ABS.
THIS IS GREAT FOR WORKING THE
HAMSTRING IN THAT LEAD LEG, THE
GLUTES AND OBLIQUES.
BODY WE ARE WORKING THERE.
>> SHOULD YOU DO THESE ALL FOUR
IN A ROW AND THEN GO BACK AND
DO ANOTHER SET, OR DO YOU DO
ONE EXERCISE AT A TIME?
>> EITHER WAY, DEPENDING ON
WHAT YOUR GOAL IS.
IF YOU WANT AN ENDURANCE
BENEFIT, DOING THEM ALL IN A
ROW IS BENEFICIAL.
IF YOU'RE FOCUSING ON STRENGTH,
TAKE ONE EXERCISE AT A TIME SO
>> SOCIAL DISTANCING AND MASK
WEARING IS MANDATORY AT ALL
MINNESOTA GYMS RIGHT NOW.
YOU CAN LEARN MORE AT
WCCO.COM/LINKS, AND OF COURSE