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.
Walking Lunge
Welcome to your Workout of the Week, July 31! 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: Walking Lunge
How to perform: Step your right foot in front and perform a forward lunge. Then, bring the left leg up and forward and perform another lunge on the left side. Suck in your stomach, keep your spine upright, and avoid any wobbling or shaking.
Duration: Perform a total of 8 walking lunges.
Bicep Curl With Weights
Welcome to your Workout of the Week, June 5! This month we will practice resistance training with free-weight dumbbells. If you don’t have weights at home or in the office, you can use books, water bottles, or anything that has weight as resistance.
James Robinson (or Jay), Senior Vice President/Area Manager for Sac & SSC, will demonstrate this month’s exercises. Jay has a deep passion for exercise and works out regularly. He does weightlifting, swimming, golfing, and has recently started to play pickleball.
Exercise: Bicep Curl
How to perform: Stand up tall and place a weight in your hand. Exhale, bend your elbow and bring the weight up, then inhale and slowly lower down.
Duration: Perform for 10 repetitions on both the right and left side.
Overhead Press With Weights
Welcome to your Workout of the Week, June 12! This month we will practice resistance training with free-weight dumbbells. If you don’t have weights at home or in the office, you can use books, water bottles, or anything that has weight as resistance.
James Robinson (or Jay), Senior Vice President/Area Manager for Sac & SSC, will demonstrate this month’s exercises. Jay has a deep passion for exercise and works out regularly. He does weightlifting, swimming, golfing, and has recently started to play pickleball.
Exercise: Overhead Press
How to perform: Hold the weight with your elbow at 90 degrees and palm facing away from your body. Exhale, push the weight above your head. Inhale, slowly return the weight to starting position.
Duration: Perform for 10 repetitions on both the right and left side.
Lateral Raise With Weights
Welcome to your Workout of the Week, June 19! This month we will practice resistance training with free-weight dumbbells. If you don’t have weights at home or in the office, you can use books, water bottles, or anything that has weight as resistance.
James Robinson (or Jay), Senior Vice President/Area Manager for Sac & SSC, will demonstrate this month’s exercises. Jay has a deep passion for exercise and works out regularly. He does weightlifting, swimming, golfing, and has recently started to play pickleball.
Exercise: Lateral Raise
How to perform: Hold the weight to your side with palm facing in toward your body. Exhale, slowly lift the weight so your arm is parallel to the ground. Inhale, slowly release the weight to starting position.
Duration: Perform for 10 repetitions on both the right and left side.
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