everyone has their favorite strength training exercises, right? Personally, I’m a fan of squats, planks, and dumbbell presses. You might be partial to chair exercises or a Standing Abs Routine. And the training here has to do with another specific type of movement:standing exercises (for when you just don’t feel like reaching for a mat!).
There’s a good reason to try a standing workout: “Most people sit at a desk most of the day,” he says. Amanda Hudock Hoffman, CPT. “So they should be training the opposite way they spend most of their time.”
The idea, he explains, is to counter any tension or weakness that develops from sitting in the same position all day. Plus, most foot movements will work your entire body if you intend to create full-body tension, notes Hudock Hoffman. The key to doing that, he says, is to focus on keeping the engagement in your core. He can also think about engaging the lower body during upper body exercises and vice versa.
Meet the expert: Amanda Hudock Hoffman, CPTis a certified personal trainer based in Cleveland, Ohio who leads kettlebell and strength training classes virtually.
Now, Hudock Hoffman has some tips to help you maximize your session: Be sure to use heavy weights when prompted and follow the tempo cues. Training hits multiple movement patterns (Push, pull, squat, and hinge) with rep sets that are lower than standard (think: three sets of 10 reps with light to moderate weights), he adds. Gripping heavy weights and paying attention to the time signals as prescribed will challenge your body in a different way.
Ready to try a foot workout? Below you’ll find Hudock Hoffman’s step-by-step instructions for the 16-minute foot workout and his picks for the best foot movements. She can add this standing exercise to her routine twice a week to hit each muscle group each time, which is what she recommends. Note: It includes a lot of back and forth movement, so she’ll want to supplement it with rotational and side-to-side work.
16 minute full body standing workout
Weather: 16 minutes | Good for: whole body | Equipment: dumbbells/kettlebells
Instructions: After the four-move warm-up circuit, complete the recommended repetitions for the first two exercises. Rest for 60 to 90 seconds, then repeat. Then complete the recommended repetitions for the last two exercises. Rest for 30 to 45 seconds, then repeat.
