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| | | The secret to seeing gains: Mindful movement | | |
| 👍🏽 Yes! You've made it to Week Five of The Wall Street Journal Fitness Challenge. You're almost to the finish line. The only change to this week's workout is that we take the tempo of your step-up to 80%. While we're increasing speed, don't lose sight of technique and how your body is feeling throughout the workout. According to our coach, Arnie Kander, "The purpose of having a six-week progression is to notice changes in the body." "Everyone wants to train like the pros, but you don't have to be Michael Jordan or LeBron James to do this workout. We can get lost in comparing ourselves or our step counts to others, but this week I encourage you to turn inward." He adds, "So many people go to the gym and mindlessly repeat the same exercises over and over. Your workouts should have purpose, whether that's getting stronger or moving more confidently." 👉 This week, run through the checklist below each time you complete your routine. Jot down notes and how your body feels and areas you'd like to make improvements. For a reminder on Arnie's recommended warm-up, check out this video, and let's get ready with a song. | |
Workout Playlist | | Justin Tucker, kicker for the Baltimore Ravens, says his go-to pump song is "Motorcycle Drive By" by Third Eye Blind. | | | | |
| Need even more inspo to get started? Check out how to make the most of the Wall Street Journal Fitness Challenge with these pointers. | |
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| Tip: | Arnie believes that mindfulness, or being in the present moment, is key to getting the most out of your workout. | | |
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 | | Arnie Kander and Nell Rojas in plank position. PHOTO: DANIEL BRENNER FOR THE WALL STREET JOURNAL | | |
| 🕑 Aim to repeat this new workout two to three times this week. 1. Modified Sumo Squat (10 reps)
Performing a squat with a wider stance recruits more muscle, Arnie says, including the groin, glutes, hamstrings and the lower back. Start with your feet just beyond hip-width, toes slightly turned out. The balance point is in the midfoot. As you send the hips back to squat down, keep your back engaged so as not to round over and reach your fingers to the floor. (They do not need to touch the floor.) Your flexibility in your hips, back and ankles along with strength will determine how low to go. Pay attention to your back. If it begins to round that is your max drop into the movement at this point. You can go deeper into the movement as this progresses. Do not let the knees go past the toes. As you come up, bring the hands back past the hips, palms facing behind you. This will allow you to complete each rep of the movement. 2. Step-Up (10 reps each foot)
This exercise is not for tempo or speed. It's intended to help perfect your technique. Make sure your hands are part of the step-up sequence. As your right foot steps up, your left hand should swing forward. Integrating the arms as you step ensures the core is involved and helps control balance. Repeat, leading with the left foot. 3. Step-Up 80% Tempo
Complete one set, rest for one minute then complete with the other lead foot. | |
| Mindful Movement Checklist ✔️ Are you excited before each workout? Nervous? Anxious?
✔️ How is your breathing throughout the workout? Slow and steady? Rapid and shallow?
✔️ Do you feel more stable leading with your left foot or right foot?
✔️ Are you able to swing your arms in sync with your steps, or is your coordination off?
✔️ Are you tripping up over the step? If so, try removing the step and doing the tempo drill over an imaginary line.
✔️ How is your posture? Are you leaning forward when you step up or are you able to keep your shoulders back and down?
✔️ Where is your gaze? Is it easier to perform the step while gazing down at the step or gazing straight ahead?
✔️ Where do you feel tightness in the body?
✔️ How do you feel at the end of the workout? Tired? Energized?
✔️ Do you notice a difference in how you move throughout the day? | | |
| 4. Standing Balance and Gluteal Development (15 reps per leg)
Stand on your right foot with your hands lightly touching in front of you for balance. While keeping your hips square, raise the left foot straight out to your side at 30 degrees, then back to center. Extend your left leg behind you and to the side at 45 degrees. Finally, extend the left foot directly behind. Repeat on the opposite leg. 5. Trunk Rotation With Wide Base
Start standing with your feet slightly beyond hip-width apart, knees slightly bent. Hold the medicine ball in front of you, just below chest height. While keeping your hips square and core engaged, twist right to left 10 times, slowly increasing speed. When you go faster, pay attention to your knees and if they begin to bend inward then you are not keeping your hips square and stable, therefore, slow down the movement to perfect the technique. Your gaze should stay straight ahead. | |
| 6. Trunk Rotation With Diagonal Base
Step your left foot back to a diagonal, foot planted on the ground. Your right knee should be bent. Hold the medicine ball close to the left hip. In a quick, controlled motion, bring the ball up and across the body to the right shoulder and diagonally back down to hip height. 7. The Core Series
This core routine will help build balance and stability. Add it to the end of each workout. 1. Crunches, 20 reps
2. Reverse curls with bent knees, 10 reps
3. Bridges with your feet slightly wider than shoulder width, 20 reps
4. Hip swivels. Lie on your back with your feet off the floor, knees bent at 90 degrees. Rotate side to side so the knees move between 30 and 40 degrees past midline. Try to keep the pelvis and lower back in contact with the ground the entire time, 10 reps
5. Push-up with feet slightly wider than shoulder width for 10 reps, followed by a 20-second plank hold. Rotate side to side so the knees move between 30 and 40 degrees past midline. 😮💨 Don't forget your cool down. Need that link again? Here you go. | |
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| We'll see you in exactly one week, when fitness pros share their top secrets to keeping motivated. | |
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| By participating in this workout challenge, you acknowledge that the workout could be strenuous. You should consult a physician before proceeding. By submitting photographs, video, text, or other material ("Content") to Dow Jones & Company, publisher of The Wall Street Journal, you agree that Dow Jones has the perpetual right to use, publish, and modify the Content in any medium now known or hereinafter developed and that Dow Jones can credit you by name if it publishes your Content. You represent and warrant that (a) you own the rights to the Content you submit, (b) the Content does not infringe any third party's rights, (c) the Content has not been altered and does not convey a false impression, and (d) any information you submit about the Content is accurate. You also agree to the Subscriber Agreement and Terms of Use, located here. | |
