Workout from Home
Being confined to your home does not mean you have to miss out on your workouts!
When the goal is to boost your immune system and lower stress, low to moderate intensity workouts are the way to go.
This is a great time to consider the Dynamax physical skills that are more practice based like coordination, accuracy and balance.
Performing exercises at a slower pace while breathing deeply can also stimulate the part of your nervous system that is connected to repair and recovery. Grab a light 4-8lb Dynamax medicine ball and add these moves to your next at home workout.
Alternating Single Leg Squat Touch
Stand on one leg. Maintain a neutral spine with your weight evenly distributed on your plant foot. Exhale as you push your elevated foot back reaching forward to touch the ball with your opposite hand. Inhale as you return to a standing position.
Halo Chop
Start in an athletic position, hips back and chest up with the ball off of one hip. Inhale as you stand and bring the ball across the body and around the head. Exhale as you lower ball finishing off the opposite hip.
Hamstring Curl
Lie on your back with your heels resting on the ball. Inhale, squeeze your glutes and lift your hips to form a straight line from ankles to ears. Exhale as you bend your knees and roll the ball in until the bottoms of your feet are supported on the ball. Exhale as you return to the starting position and repeat.
High Knee March
Stand tall holding the medicine ball in front of you with extended arms. Keep the elbows soft and the hands slightly above and in front of the ball to maintain control. March in place maintaining an upright posture bringing your knees to the ball. Strike the ball just above the knee on the lower thigh.
Skaters
Begin in an athletic stance holding the ball in front of you. Step or hop laterally onto one foot swinging the ball off the lead hip. Switch directions, stepping or hopping laterally to the opposite side while swinging the ball off the opposite hip. Take your time focusing on your breath while working on balance and coordination.