10 Planking People

You can use a plank, which is a stable body hold, before, during, and after workouts. The plank is an exercise of stabilization and not one of punishment. So, you can use a plank in any body position. You are probably use to seeing planks performed full body in a push-up type or side position like most of the ones below. However, you can have fun with your body and hold it in various positions. (See Planking Athlete)

Check out these athletic and functional plank positions:

1) Straight-Arm Plank 

2) Elbow/Forearm Plank 

3) Side Plank-Up

4) Weight Shift Plank

5) Wide-Leg Plank

6) Wide-Arm Plank

7) Reverse Plank 

8) Uneven Plank

9) Plank Taps

10) Lateral Plank Walk

Change up the surfaces for a better workout, results, higher difficulty, functionality depending on sport or activity and the level of the sport or activity.

Much success to you | Derek | @teemptraining | derekteempt@gmail.com 

Inclement Weather: In-Home Floor Core Workout

It's not only about reps with your abs and back. Use your walls, stairs, and banisters to target your center of coordination, which is your core. 

All 6 exercises are guided by the following deets:

6 sets | 10 to 60 seconds | Tempo, if needed = 2-2-2. That is, 2-second lift or lower -- 2-second pause -- 2-second return to start | Rest intervals between sets = 20 to 60 seconds | Rest intervals between exercises = 0 to 30 seconds

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1) Single Leg Step Hold - Use the bottom step. If needed, lean over and barely touch a higher step for balance or balance with one finger on your banister. 

2) Ball Single Leg Chop - You can use both legs too. Use any type of ball, but your best ones will be a medicine ball because of the weight or a basketball because you can add a few bounces on the leg you stand on.

3) Plank Foot Walk/Hand Walk - Split the seconds in half. If you pick 10 seconds, do 5 seconds of a foot walk and 5 seconds of a hand walk.

4) Stair Bridge March - Your stairs are versatile. 

5) Supine Leg Circles -  Hold one leg out while the other rotates in a circle to work unilaterally. Well, one side holds while the other moves.

If not a flat tummy, then a strong one.

Much success to you | Derek | @teemptraining | derekteempt@gmail.com 

Best Places in Boston To Do...

(This post began on December 24, 2014 as Best Places in Boston to Do...)

Let's start with the short Boston list since it was the original post topic:

Plyometrics - Harvard Stadium Stairs

Hill Runs - Beacon Hill, Somerville, Brookline, Charlestown

Interval Runs - Charles River with all of its trees for markers

Family Bicycling - Minuteman Trail

Outdoor Public "Track Meet" - Danehy Park in Cambridge and South Boston

Your area has good places too per similar categories

Much success to you | Derek | @teemptraining | derekteempt@gmail.com 

🎆So, What's Up in 2023?

Will you continue with the same quips? 

I need to get in shape...

I need to eat right...

I need to go to the doctor...

I need to sleep better...

I need to take a vacation...

I need to go to church...

I need a raise...

I need more money...

I need to get there...

I need to stop worring...

I need to go see him...

I need to go see her...

I need to stop eating so much...

I need to make a dentist appointment...

I need to write my book...

I need to paint my wall...

I need to go to the beach...

I need to check on my family...

I need to call my friend...

I need...that's a lot of sewing. Did that joke fly over?

But really, what changes do you not have to worry about because you have a handle on them?

You may go into 2023 with these and other I needs on your agenda. Fine and dandy. Get to the checklist.

Much success to you | Derek | @teemptraining | derekteempt@gmail.com 

Inclement Weather: In-Home Agility & Cardio Workout

Let's say you do not have any cardio equipment, cones, or other exercise toys. If you do, you can use them. Exercises 1 to 3 folow the position of the photo. From this point, it's all about changing your cadence. Check out these exercises:

1) Manual Stairclimber 

2) Manual Jacob's Ladder

3) Manual Stair Quick Feet

4) Touch Points - touching different items in a room (e.g., banister, wall, chair, desk, toy, ceiling). Add something high to incorporate jumping. Add something low such as the floor to incorporate squatting or lunging.

5) Stair Ups - fast up, slow down the stairs.

6) Freestyle Jump - jump in any direction or 8n place.

7) Freestyle Run - run in any direction or in place.

You have to try these out because you do not need to spend thousands of dollars on cardio equipment. You can spend that amount, but don't say that you can only do cardio or agility exercises with equipment.

Much success to you | Derek | @teemptraining | derekteempt@gmail.com 

5+ Uphill SE DC Gems

Southeast DC is an incline haven. A hill gem.

So what? 

So, that means the terrain by itself assists heart health. You can run, bike, or walk the numerous hills in Southeast (mainly east of the Potomac River) treat your body well. The photos below only capture a few roads - their adjacent roads are hilly as well. Roads such as Pennsylvania Avenue are busiest.

Ely Pl SE and E St as you cross Ridge Rd (on the way to Fort Dupont Ice Arena and the Washington Nationals Baseball Academy) 

Ridge Rd 

44th Pl SE (top of hill start off Bowen Rd SE)

Pennsylvania Ave SE (off Minnesota Avenue)

Southern Ave/Suitland Rd SE (be careful of the speed camera)

Will you try them out?

Much success to you | Derek | @teemptraining | derekteempt@gmail.com 

Inclement Weather: In-Home Lower Body Workout

Let's try this lower body sequence in the same fashion as the upper body on. All exercises have easy names. The holds and agility/power pick 3 emphasizes more power exercises

Holds = 30 seconds | Power = 10 to 30 seconds | Strength = 8 to 12 reps | Isoation = 12 reps

Holds (Pick 3):

• Wall Sit
• Lateral Lunge Wall Sit
• Single Leg Wall Sit
• Lunge Wall Sit
• Single Leg Squat Hold
• Bulgarian Squat Hold
• Heel Raise Hold
• Toe Raise Hold
• Lunge Hold
• Squat Hold
• Lateral Lunge Hold

Agility/Power (Pick 3):

• Stationary Power Jumps
• Forward Power Jumps
• Singe Leg Power Jumps
• Lateral Jumps
• Single Leg Hops
• Power Clean
• Hang Clean
• Clean & Jerk
• Slow Squat to Jump
• Split Squat or Scissor Switch Jumps
• Forward Single Leg Hops

Strong Through/Range of Motion (Pick 2):

• Leg Press
• Front Squats
• Back Squats
• Forward Lunges
• Backward Lunges
• Lateral Lunges
• Transverse Lunges
• Cross-Under Lunges
• Speed-Skater Lunges
• Stride Lunges Forward
• Stride Lunges Backward

Isolation (Pick 2):

• Calf/Heel Raise
• Toe Raise
• Hamstring Curl - prone or standing
• Leg Extension - seated or band
• Seated hip Abduction/Adduction 
• Supine Hip Abduction/Adduction

Use DBs, Bands, KBs, BBs

Do you like this sequence breakdown?

Much success to you | Derek | @teemptraining | derekteempt@gmail.com