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Healthy Living Blog

Information and inspiration to help you make a habit out of living healthy.


10 Exercises Inspired by the Winter Games

Thursday, February 08, 2018

If you’re like us, you’re feeling inspired watching the world’s greatest athletes compete. They’ve trained for years—even their entire lives—for this opportunity. The stakes are high. The margin for error is slim. Will all of their preparation pay off? It's thrilling to find out!

Since this event only comes around every few years, we decided to have a little fun with it. In the spirit of the games, we put together 10 exercises representing different sports. You can use them as a complete workout at the Y, or perform one or two during commercial breaks at home. The only equipment required is two medium dumbbells. We recommend performing each exercise for 30-60 seconds. Go for it!

Hold your weights at your chest and step side to side, performing a squat each time. Stay in a low stance throughout the exercise.

Get in plank position with wrists directly below shoulders. Keep body straight. Lift one arm at a time to tap the opposite shoulder.

Balance on one leg, hinge forward at the hips, and lower one weight in front of you. Keep a flat back. Lift up and alternate legs.

Position feet shoulder-width apart. Squat down, keeping hips back and weight in heels. Explode up into a jump. Land in squat position and repeat.

Sit down and lean back, with your legs in the air at a 90-degree angle. Use your core to keep your knees and torso balanced.

Lower the body in a squat position. Explode up in the air, extending arms up as feet also extend out to the sides. To modify, alternate lifting one leg out at a time.

Start at the deepest part of a lunge. Keep front knee behind toes and torso upright. Pulse up and down about three inches.

Sit on the floor and slightly lean back, keeping the core engaged. Hold a weight in front of the chest with elbows out. Twist side-to-side, bringing each elbow to meet the hip.

Stand with feet hip-width apart, arms at sides with palms facing each other. Hinge at the hips to 45 degrees, keeping back flat. Pull dumbbells up towards waist, bringing elbows to shoulder-height, and lower.

Jump 180-degrees, and throw a jab. Repeat.

Try more Y workouts by following our step-by-step plans or watching our instructional videos

YMCA of Middle Tennessee

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Nashville, TN 37203
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