Summer Days—Take MoveWell Along!
Hard to believe June is already over! The disruption of routines in the summer can make it hard to remember to work out. The great thing about MoveWell, though, is all you have to do is get your workout gear on and pull it up on your phone—wherever you may be!
Remember, you can use our Video Demo Library (below on this page) and MoveWell Movements playlist to create your own personalized workouts. Check out this video blog by Kendra and get started creating your own custom MoveWell workouts!
Stay connected with your fellow Movers! Find a workout buddy, or just encourage each other to stay committed to your workout goals in our Facebook group.
Workout of the Month—July
Reminder: All adults should aim for a minimum of 150 minutes of exercise per week, which averages about 30 minutes per day, 5 days a week. We recommend performing this workout routine 2-3 days a week (on non-consecutive days) and choosing other activities like jogging, biking, swimming, yoga or group fitness classes on the other 2-3 days of the week.
Objective
This month’s workout features a series movements that can be performed using only a mat, a towel, a stopwatch or timer, a chair and your body. You can make each movement more challenging or easier, depending on your current fitness level. When the whole workout is performed, it provides a balanced dose of training for cardiorespiratory fitness, muscle endurance, balance and core stability.
Instructions
Begin with a 4-5 minute total-body warm-up. Use the sample below or something similar, or go for a short walk and do a few stretches. Then perform the exercises in this workout in order, with intervals of 40 seconds work to 20 seconds rest. If you are new to exercise, complete the workout two times, taking 1-2 minutes of rest between the first round and the second round. If you’re feeling up to it, repeat the workout a third time. Finish with about 5 minutes of wrap-up and stretches using the sample wrap-up below or something similar.
Disclaimer
You should consult your physician or other healthcare professional before beginning any exercise program. It’s important to understand that participating in an exercise program can lead to physical injuries. If you participate in MoveWell, you agree that you are doing so at your own risk, are voluntarily participating in Movewell, and assume all risk of injury to yourself. If you engage in the MoveWell program, you agree to release and discharge Upstate Affiliate Organization d/b/a Greenville Health System and its affiliate organizations from any and all claims or causes of action related to or arising from your participation in the MoveWell program.
View a print-friendly version of the July workout here.
List of Exercises
Tapbacks
- Make it Easier: Punch arms at chest level
- Make it Harder: Add a hop
Prisoner squat with rotation
- Make it Easier: Omit the rotation
- Make it Harder: Add a balancing knee lift
Figure-8 knee raise
- Make it Easier: Figure-8 march
- Make it Harder: Figure-8 kick
Squat + reverse lunge
- Make it Easier: Reverse lunge only
- Make it Harder: Jump the squat
Butt kick repeater
- Make it Easier: Alternating butt kicks
- Make it Harder: Add a hop
Stable skater
- Make it Easier: Stand upright
- Make it Harder: Speed skater
Lateral plank walk
- Make it Easier: Isometric hand plank
- Make it Harder: Add kneeling push-up
Cross-body back extension
- Make it Easier: Bird dog
- Make it Harder: Add a side reach
Isometric kickout crunches
- Make it Easier: Bent-knee crunches
- Make it Harder: Add opposite arm extension
V-sit roll back
- Make it Easier: V-sit hold
- Make it Harder: Oblique roll back
Click here to open a playlist containing video demos of each movement in this month’s workout, including how to make them easier and harder depending on your fitness level.
Objective: This sample warm-up consists of 10 movement patterns organized to prepare the entire body for moderate to vigorous exercise. Movements should feel progressively larger and more challenging. The heart rate and core temperature should be slightly elevated at the completion of the sequence.
Instructions: Perform the movements in sequence, spending 30-60 seconds on each movement and transitioning immediately into the next exercise.
Total time: 5-10 minutes
- Marching knee hug
- Cross-body back step with overhead reach
- Side shuffle + low reach
- Low-intensity butt kicks
- Alternating body hugs
- Frankenstein cross-body kicks
- Jump rope (invisible)
- Side squat with towel chest press
- Reverse lunge with towel overhead extension
- Walking burpee
Objective: This sample wrap-up consists of movements and postures organized to help recover from a total-body exercise routine. The heart rate, breathing rate and core temperature should return to resting at the completion of the sequence.
Instructions: Perform the movements in sequence, spending 10-30 seconds on each posture and transitioning immediately into the next.
Total Time: 5 minutes (minimum)
- Standing cat/cow stretch
- Standing quadriceps stretch—right
- Seated or standing figure-4 stretch—right
- Standing forward fold
- Standing quadriceps stretch—left
- Seated or standing figure-4 stretch—left
- Standing adductor stretch
- Standing hip flexor stretch—right
- Standing calf stretch—right
- Standing hip flexor stretch—left
- Standing calf stretch—left
- Standing rear delt/lat stretch
- Standing pec minor + major stretch
- Standing trap stretch
Upper Body
- 1/2 Lift-off push-up
- Back extension + back fly
- Down dog + plank push-up
- Elbow plank alternate shoulder tap
- Hook + uppercut
- Inchworm (arms only)
- Kneeling lift-off push ups
- Kneeling plank hand walk
- Lateral plank walk
- Oblique back extension
- Prone I-Y-T
- Push-up knee walk
- Tricep dips
- Towel lateral extension
Lower Body
- Alternating front kick
- Bridge + reverse crunch
- Butt kick repeater
- Chair pose
- Double-pump body squat
- Double-pump plie
- Isometric glute bridge with towel
- Lateral hop tap
- Lateral lunge + curtsy lunge
- Low jab + side kick
- Pendulum lunge
- Prisoner squat with rotation
- Runner’s lunge
- Single-leg hip hinge
- Speed skater
- Squat + heel raise
- Squat + reverse lunge
- Tire run
Click here to open a YouTube playlist of all MoveWell movements used in workouts so far, then create your own workout by making them into a customized playlist!
Sample Custom Workouts
15-minute Core Workout (:45 work, :15 rest, 3x)
20-minute Upper-body Workout (:40 work, :20 rest, 4x)
30-minute Cardio/Legs Workout (:45 work, :15 rest, 2x with 1:00 b/w rounds)
Core
- 1/2 Dead bug
- 1/2 Kneeling wood chop
- 1/2 Lift-off push-up
- Back extension + back fly
- Boat pose with march
- Bridge + reverse crunch
- Chair pose
- Cross-body back extension
- Cross-body toe reach
- Cross-body V-sit towel twist
- Down dog + plank push-up
- Elbow plank alternate shoulder tap
- Inchworm (arms only)
- Isometric glute bridge with towel
- Isometric kickout crunches
- Kneeling lift-off push-ups
- Kneeling plank hand walk
- Lateral plank walk
- Modified bicycle crunch
- Mountain climber
- Oblique back extension
- Prisoner squat with rotation
- Prone back extension snow angel
- Push-up knee walk
- Reverse tabletop + alternating march
- Single-leg hip hinge
- Supine trunk rotation
- V-sit roll back
Total Body
