One of the keys to maintaining your fitness is to change up your routine a lot.  Many people make the mistake of always doing the same routine when they exercise and can't understand why they're not shaping up.  If you're a gym-goer, you've probably seen it:  the guy with the doughy arms who has been ripping out 3 sets of bicep curls with the same weights every day for the last year.

Truth is, your body learns to adapt remarkably quickly.  On the plus side, adapting quickly means your body finds a way to rise to the demands being placed on it.  Conversely, it's always starving for new stimulus - not the same old same old - to overcome an exercise plateau and continue to reap positive benefits.      

With this in mind, this week's STAT Workout is a build off last week's program, and will continue your progress and help avoid any plateaus.  Our vision behind the STAT Workout remains the same:

A quick 10-minute, very effective full-body fitness routine you can do while working on the unit that requires NO gym equipment.

Check out the Introduction to the STAT Workout for a refresher on the benefits of the workout and some of the core principles.  Then come back here, print and bring to work, and break it out when you have 10 minutes free.

STAT WORKOUT #2

Overview:   
10 minutes / 10 moves / :30 each

Details:

• You will perform each exercise for :30, then rest for :30, then move to the next on the list.  Continue to end.
• If you can't complete :30 for each move, stop, take the breather, and pick up where you left off.  It's OK - you'll build up to it.
• Don't overdo it.  If it hurts or you feel dizzy, stop. 
• Always be sure you have plenty of room and are on a stable surface.

Workout:

:30    Lunge

• Step forward with one leg about 2 feet.
• With your torso and toes pointing forward at all times, lower your body using your legs.  Go down until your front thigh is parallel to the floor.  Push down in your front heel and rise back up.
• Be sure your front knee does not travel past your front foot.  If it does, position that foot further in front of you.  (Your knee should always be directly above or just behind your front foot)
• Repeat - up and down - for :15 seconds
• Change legs.  Lead with other leg, repeat for :15 seconds.

:30    Rest 
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:30    Plie Squat with Reach

• Stand with feet more than shoulder width apart.
• Point toes outward
• Hands in Prayer formation in front of chest (not shown in photo)
• Bend your knees and lower your body towards the floor.  Make sure to keep your back and abs straight and tight throughout.  Knees should track over your feet, not past them.  (Use wider stance if needed).
• At bottom of movement, push down through your heels and rise back up.
• As you rise, bring your arms and hands up to the ceiling and slightly out from center.  As you near the top of the move, your body will be shaped like a big 'X'. (arm raise not shown in photo)
• Bring hands back down to Prayer formation, repeat sequence.

:30    Rest
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:30    Runners Squat (for your Core)

• Start by squatting with one leg slightly in front of the other, as if you were lining up at a gate to start a race.
• Swing your arms in an uppercut motion quickly as you would if you were running fast.
• Keep your core and back TIGHT as you do this.  Swing those arms fast!
• The lower you go in your squat while you do this, the better the workout.
• If you're feeling crazy, jump and switch leg positions every 7 or 10 seconds.

:30    Rest
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:30    Incline Push-Up (same as last week...do it again)

• Need a STURDY desk for this one.  Put your hands on the edge of your desk, shoulder-width apart.
• Feet on floor, shoulder-width apart, behind you so your torso forms a 45 degree angle with the floor
• Keep your back straight and your head looking straight down in front of you
• Lower your body so your chest lowers to near your hands
• Push back up
• Repeat
• Note:  if this is too much, try the same move against a wall - hands on wall

:30    Rest
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:30    Standing Calf Raise

• Find a support for balance - a desk, chair, wall, whatever.
• Stand on one foot.  Keeping back straight, head and chest up, rise up onto your tip toes.  Hold for 1/2 second.  Down.
• Repeat for :15 on that same leg, then switch legs.

:30    Rest
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Now REPEAT that whole sequence again, starting at the top.  That's 10 minutes.  You've focused mostly on legs and your core muscles.  Next week you'll continue with legs but place more emphasis on your upper body.

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