Welcome to Michele McGovern’s Weekly Workout, RiverheadLOCAL’s new multimedia blog.
Each week, Michele, a personal trainer and boot camp instructor, will provide you with a workout routine suited for all levels that you can do at home without any special equipment.
Week One: Walk the Plank
Description:
One minute: Elevated plank walk.
One minute: Four in/out tucks at every book.
One minute: Four plank jacks at every book.
One minute: Four elevated push ups (two right and left) with bear crawl forwards and backwards.
One minute: Eight tricep dips with crab walk forwards and backwards.
BONUS: One minute squat hops.
Do 3 rounds total.
For the second round: do each set for 50 seconds each; 50 seconds of bonus squat hops.
For the third round: do each set for 40 seconds each; 60 seconds of bonus squat hops.
Tips for Advanced:
Never let your knees touch the ground. If you need a challenge, increase time of sets, and finish your workout with a two minute plank followed by two minute wall sit.
Be sure to check back next Saturday for your Weekly Workout with Michele McGovern.
Michele McGovern is a music teacher turned fitness junkie. She’s a boot camp instructor at Maximus Health & Fitness in Riverhead, and a personal trainer and owner of COREfit. The happily married mom of three boys, she loves investing in people and seeing lives transformed from the inside out.
Disclaimer:
The workouts, movements, and progressions provided on this website are for educational and entertainment purposes only, and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.
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