Body Bar Monday Move : Train like an Olympian

Finally, the 2012 Olympics start at the end of this month!  Watching the Olympics can be a huge motivator for athletes and fitness enthusiasts alike.  Not only are we inspired by their abilities to set records but their dedication to constantly improve their bodies in order to succeed.  For this week’s motivation, we want to focus how we can channel an Olympian’s dedication into our own workout and fit lifestyle.

A few tips on how to have the lifestyle of an Olympian:

  • Train every day.Olympic athletes train every day in order to compete with the best. Exercising sporadically (i.e only on the weekends) can cause injury, soreness and the urge to never exercise again.  Exercising regularly will help you achieve endurance and strength that carries over into your every day life.  Even if you can only fit in a 15 minute workout, it is better than not working out at all.
  • Keep your eyes on the prize. Olympic athletes have a specific goal.  Us regular exercisers need goals too, something that will motivate us to get off the couch. Keep your goals simple and attainable.  Make both short-term and long-term goals.
  • Fuel your body for peak performance. Stop worrying about how many calories you are taking in.  An Olympian focuses on digesting the right amount of nutrients and calories to fuel their bodies during competion. Instead of looking at food as your enemy, ask yourself what will be the best food to maximize my workout.
  • Know when to rest. Olympians know when they need to take a few extra days to rest to ensure they stay at peak levels rather than experience burnout.  It’s okay to take a few days to give your muscles a break.  You’ll go back to your workouts with more energy and focus.
  • Have perfect form. Watch each Olympian in whatever sport they may participate in and you’ll notice how perfectly aligned their bodies are.  Watch your form in every move you perform which will also lower your risk of injury.  There is no point in doing it if you’re going to do it wrong.  Lower the amount of weight you lift or run more slowly in order to ensure your form is perfect.
And now a full Body Bar workout to get you going this week to start training like an Olympian!

Bar Bridge

Bar Bridge

Lie on your back with your feet flat on the floor about 1 to 2 feet in front of your butt. Place a bar on your hips and hold it still with your hands. Press up with your glutes, forming a straight line between knees and shoulders, and keep your hips even. Hold for a count of 10. Return to start. Sets:1 Reps: 5

Stork Curl and Leg Extension

Stork Curl and Leg Extension

Stand holding the bar at your hips with a shoulder-width grip, palms forward. Draw your left knee up, bending it 90 degrees, and curl the bar to your shoulders as you straighten your left leg. Bend the leg back to 90 degrees and lower. Repeat with right leg. Alternate for 12 total reps. Sets:1 Reps:12

Warrior Lift

Warrior Lift

Hold the bar overhead with hands shoulder-width apart, palms facing forward. Then step into a wide lunge (right knee bent, left leg straight, and left foot turned out). Lower the bar while straightening your right leg, and then lift your left leg straight behind you while you simultaneously lift the bar in front of you. Return to the lunge stance and do five reps per side.  Sets:1 Reps:5 on each side

Lying Triceps-Abs Combo

Lying Triceps-Abs Combo

Lie on your back with your knees bent 90 degrees. Hold the bar with a narrow grip, palms facing your body. Bend your elbows until the bar is just above your forehead, so palms now face the ceiling. Then press the bar up and extend your left leg to 6 inches off the floor. Lower the bar back toward your forehead and return legs to start, alternating for 12 total reps Sets:1 Reps:12


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