Nine strength moves that relieve stress - Juice Daily
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Nine strength moves that relieve stress

Stressed out by this holiday season? Instead of turning to comfort food and online shopping, hit the gym. We consulted with the trainers from an elite gym on this stress relieving compete workout.

1. Standing roll down

Do for 1 minute, repeat 3 sets

How: Standing with your feet hip distance apart, slowly roll down reaching your fingers to the floor. Imagine your vertebrae being released one vertebrae at a time. Imagine the crown of your head reaching for the floor. At the bottom of the move, sit back into a low squat and round your shoulders back. Keep your arms reaching straight at shoulder height and your chest up. Shoulders back as you push through your heels and raise from the squat position.

2. Reverse lunge with KB rotation

Do for 1 minute, repeat 3 sets on each leg

How: Begin with your feet hip distance apart and hold a kettlebell in front of your chest. Step your right foot back into a lunge position, bending your legs. The right knee should hover just above the floor. Hold the lunge and rotate the upper torso to the left side, keeping the kettlebell in front of your chest. Contract the obliques (side abdominal muscles) as you twist. Remember to breathe. This move is slow and controlled.

3. Scorpion

Do for 30 seconds, repeat 3 sets

How: Lie on your stomach with your arms flat out to the sides. Keep your head facing down. Lift your left leg up off the floor. Keep the leg straight as it continues to rise. Bend your left knee and start crossing your left leg over top your right leg. The left hip and left shoulder will naturally elevate off the floor. To the best of your ability, keep turning your left hip and moving your left leg to the right. Do this until your left foot connects with the floor on the outside of your right leg.

4. Extended plank to pike

Do for 30 seconds, repeat 3 sets on each side

How: Get into a full plank position with your hands placed directly under your shoulders. Pull your abdominals in and up toward your spin. Shoulders should melt back toward your heels. Squeeze your butt. Maintain the contraction in your abs, while extending the right hand directly in front of your body. Think of elongating the spine as you reach toward the floor. Remember to keep your hips squared. Take a deep breath in and as you exhale, pull the abdominals inward. Draw your nose toward your knees, raise your hips, and reach your right hand back and across toward your left toe. Return to the plank position.

5. Suitcase squat with plyo

Do for 45 seconds, followed by 15 second rest, repeat 4 sets

How: Hold a medium to light weight kettlebell in each hand. Hinge back into a squat position with the chest up and the shoulders back. Lower down as if you were setting the kettlebells on the outside of each heel. Using the power from your hips and buttocks, press through the heels and explode up from the squat.

6. Plank walk over

Do for 45 seconds, followed by 15 second rest, repeat 4 sets

How: Place two kettlebells 12 inches apart. Begin in a high plank position, keeping your hips in line with the shoulders. Walk one hand up and over the kettlebell. Continue with the other hand, moving right to left in a quick succession.

7. Sandbag press with triceps extension

Do for 45 seconds, followed by 15 second rest, repeat 4 sets

How: Begin with your feet hip width distance apart. Hold a sandbag, one hand on each of the top handles. Give the sandbag a bit of a flip and bend your arms at 90 degrees. Bring the sandbag to chest height. Keep a slight bend in your knees. Using the power in your hips and buttocks, press the sandbag straight up above your head. Slowly lower the sandbag behind your head. Keep the elbows pointed to the ceiling and the biceps in toward the ears. Raise the sandbag back up toward the ceiling and lower back to your chest.

8. Lateral hurdle high knees

Do for 45 seconds, followed by 15 second rest, repeat 4 sets

How: Stand with your right outside ankle at the center of the last hurdle. Drive your knees up to hip level and run laterally over the hurdles. Run to the right and back to the left.

9. Ball slams

Do for 45 seconds, followed by 15 second rest, repeat 4 sets

How: Take a weighted slam ball in your hands. Stand with your feet a little wider than hip distance apart. Raise the ball above your head and keep the core engaged as you slam the ball to the floor, bending your legs into a squat position. Keep your chest up and your butt down as you pick up the ball.

Rodale Wellness

About the person who wrote this

Christina D Adamio

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