Work Out of the Week (WOW)
Welcome to your WOW! A WOW is a short workout such as a tabata, strength training, stretching or stress management exercises that you can do in just a few minutes in your office or over your lunch hour. WOWs are a great way for you to stay on top of your exercise or emotional wellness program. Every week a new WOW will be added to keep you on your toes and excited!! So check back often to maximize your wellness program.
Forward Lunge
Welcome to your Workout of the Week, July 3! This month we will focus on performing bodyweight lunges. Keep in mind you can modify accordingly by not going down as deep or using a chair or table to keep you upright.
Keith Hoerman, Associate Chief Administrative Officer, will demonstrate these exercises. Keith is a fitness enthusiast and exercises almost daily. Crossfit is his main passion as he attends his local gym for total body workouts five to six days per week. In addition, he also does some running, biking, and skiing when it’s in season. To top it all off, he participates in Spartan Races to fulfill his love of the outdoors and exercising with his friends.
Whew, that’s a lot of fitness! Keith, you are an inspiration and keep it up!
Exercise: Forward lunge
How to perform: Stand up tall and step your right foot in front. Keep your right foot flat and your back left toes on the ground. Slowly bend your back knee and lower down one inch from the ground. Keep both knees at 90 degrees and keep the spine upright. Step back to starting position.
Duration: Perform for 10 repetitions on both the right and left side.
Reverse Lunge
Welcome to your Workout of the Week, July 10! This month we will focus on performing bodyweight lunges. Keep in mind you can modify accordingly by not going down as deep or using a chair or table to keep you upright.
Keith Hoerman, Associate Chief Administrative Officer, will demonstrate these exercises. Keith is a fitness enthusiast and exercises almost daily. Crossfit is his main passion as he attends his local gym for total body workouts five to six days per week. In addition, he also does some running, biking, and skiing when it’s in season. To top it all off, he participates in Spartan Races to fulfill his love of the outdoors and exercising with his friends.
Whew, that’s a lot of fitness! Keith, you are an inspiration and keep it up!
Exercise: Reverse Lunge
How to perform: Step your right foot behind you and keep your right toes on the ground. Keep your left foot flat and bend both knees to 90 degrees while keeping the spine upright. Step your right foot to meet the left to finish the exercise.
Duration: Perform for 8 repetitions on both the right and left side.
Reverse Lunge into High Knee
Welcome to your Workout of the Week, July 17! This month we will focus on performing bodyweight lunges. Keep in mind you can modify accordingly by not going down as deep or using a chair or table to keep you upright.
Keith Hoerman, Associate Chief Administrative Officer, will demonstrate these exercises. Keith is a fitness enthusiast and exercises almost daily. Crossfit is his main passion as he attends his local gym for total body workouts five to six days per week. In addition, he also does some running, biking, and skiing when it’s in season. To top it all off, he participates in Spartan Races to fulfill his love of the outdoors and exercising with his friends.
Whew, that’s a lot of fitness! Keith, you are an inspiration and keep it up!
Exercise: Reverse Lunge into High Knee
How to perform: This exercise is like last week and we will raise your knee at the end of the exercise. Step your right foot behind you and keep your right toes on the ground. Keep your left foot flat and bend both knees to 90 degrees while keeping the spine upright. Then, bring your right knee up and straighten out the left leg.
Duration: Perform for 5 repetitions on both the right and left side.
Side Lunge
Welcome to your Workout of the Week, July 24! This month we will focus on performing bodyweight lunges. Keep in mind you can modify accordingly by not going down as deep or using a chair or table to keep you upright.
Keith Hoerman, Associate Chief Administrative Officer, will demonstrate these exercises. Keith is a fitness enthusiast and exercises almost daily. Crossfit is his main passion as he attends his local gym for total body workouts five to six days per week. In addition, he also does some running, biking, and skiing when it’s in season. To top it all off, he participates in Spartan Races to fulfill his love of the outdoors and exercising with his friends.
Whew, that’s a lot of fitness! Keith, you are an inspiration and keep it up!
Exercise: Side Lunge
How to perform: Step your right foot out to the right 3 to 4 feet. Bend your right knee and keep the left knee locked. Lean forward and keep your spine straight. You should feel this in your inner thigh and groin area. Step your right foot back to starting position to finish the exercise.
Duration: Perform for 8 repetitions on both the right and left side.
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