{"id":17389,"date":"2019-08-07T12:09:48","date_gmt":"2019-08-07T18:09:48","guid":{"rendered":"https:\/\/www.skyhinews.com\/?p=59253"},"modified":"2019-08-07T12:09:48","modified_gmt":"2019-08-07T18:09:48","slug":"fitness-trail-torch-those-calories-with-a-three-by-three","status":"publish","type":"post","link":"https:\/\/alwaysmountaintime.com\/krky\/local-news\/fitness-trail-torch-those-calories-with-a-three-by-three\/","title":{"rendered":"Fitness Trail: Torch those calories with a three by three"},"content":{"rendered":"
\n
Jackie Wright<\/strong>
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If time is in short supply, try this three-by-three exercise program that may be performed just about anywhere and takes only 21 minutes to complete.<\/p>\n

Perform the program two to three times a week on non-consecutive days. As always, prior to beginning any exercise program, consult your physician.<\/p>\n

For all positions, the head and neck are a natural extension of the spine, shoulders should be rotated back and down, rib cage lifted, navel pulled toward the spine, pelvic floor pulled up and in, and the knees relaxed. For the circuits, perform each three times followed by a 60 second break between circuits.<\/p>\n

Warm-up \u2014<\/strong> Repeat these three exercises three times each in succession.<\/p>\n

\u2022 Bird Dog \u2013 kneeling, right arm\/left leg, then repeat to the other sides \u2013 12x each side.<\/p>\n

\u2022 Glute Bridge \u2013 supine, lifting hips toward the ceiling and hold 15 seconds, 2x.<\/p>\n

\u2022 Squats \u2013 sitting the hips back as though you are sitting into a chair; weight in the heels; torso elevated throughout, then return to the standing position and repeat 12x.<\/p>\n

Circuit One <\/strong>\u2014 Three times through \u2013 120 seconds each circuit \u2013 no break between rounds.<\/p>\n

Station 1 \u2014 Goblet Squats \u2014 performed with a kettlebell or dumbbell with a moderate to heavy load \u2014 as you squat, hold the kettlebell or dumbbell up by the chest as though you were going to \u201cdrink\u201d from a goblet \u2014 30 seconds.<\/p>\n

Station 2 \u2014 Pushups \u2014 modified or full or from an elevated stable surface \u2014 30 seconds. <\/p>\n

Station 3 \u2014 Side Bridge \u2014 modified from the elbow bottom knee down or up; or full bridge with legs staggered or stacked \u2014 both sides \u2014 30 seconds each.<\/p>\n

Circuit Two <\/strong>\u2014 Three times through \u2014 120 seconds each circuit \u2014 no break between rounds.<\/p>\n

Station 1 \u2014 Jumping Jacks \u2014 classic high impact or low impact, tapping feet out to the sides, right and left arms following \u2014 30 seconds.<\/p>\n

Station 2 \u2014 Triceps Pushdowns with back lunge \u2014 tubing tethered \u2014 moderate gauge tubing tethered to a stable anchor above the head, facing anchor \u2014 one hand on top of the other inside both handles, arms by the sides of the torso, arm pits closed, elbows flexed 90 degrees; place a gliding disc (or paper plate) under the right foot, allowing the right leg to \u201clunge\u201d or glide back, back heel elevated, body weight predominately in the front heel, keeping the front knee over the front heel as you push the arms down from the elbow joint to full extension\/repeat \u2014 30 seconds and repeat other leg for 30 seconds.<\/p>\n

Station 3 \u2014 Mountain Climbers \u2014 full plank position held alternate knees in toward the chest \u2014 no piking hips toward ceiling \u2014 30 seconds.<\/p>\n

Circuit Three<\/strong> \u2014 Three times through \u2013 120 seconds each circuit \u2013 no break between rounds.<\/p>\n

Station 1 \u2014 Supine leg curls \u2014 stability ball \u2014 lying supine, heels on top of the ball, ball against buttocks, lift hips toward the ceiling, hold and extend the legs out and in, curling the heels toward the buttocks \u2014 30 seconds.<\/p>\n

Station 2 \u2014 Knee Tucks \u2014 stability ball \u2014 lying prone, abdomen on the ball, place hands on the floor, roll out until the thighs are on the ball, tuck the knees under the hips and then extend the body back out to plank\/repeat \u2014 30 seconds.<\/p>\n

Station 3 \u2014 Stationary Lunges w\/rows \u2013 tubing anchored\u2013 heavy gauge tubing anchored to a stable anchor above the head facing anchor \u2013 row the arms back as you lunge down toward the floor\/repeat \u2013 30 seconds each leg.<\/p>\n

Jackie Wright is the owner\/manager of Mountain Life Fitness in Granby. Reach her at http:\/\/www.mtnlifefitness.com<\/a> or via email at jackie@mtnlifefitness.com<\/a>.<\/em><\/p>\n

via:: Sky-Hi News<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Jackie Wright If time is in short supply, try this three-by-three exercise program that may be performed just about anywhere and takes only 21 minutes to complete. Perform the program two to three times a week on non-consecutive days. As always, prior to beginning any exercise program, consult your physician. For all positions, the head […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[56],"tags":[],"class_list":{"0":"post-17389","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-local-news"},"acf":[],"publishpress_future_action":{"enabled":false,"date":"2026-06-13 10:19:15","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category","extraData":[]},"publishpress_future_workflow_manual_trigger":{"enabledWorkflows":[]},"distributor_meta":false,"distributor_terms":false,"distributor_media":false,"distributor_original_site_name":"KRKY Ski Country","distributor_original_site_url":"https:\/\/alwaysmountaintime.com\/krky","push-errors":false,"_links":{"self":[{"href":"https:\/\/alwaysmountaintime.com\/krky\/wp-json\/wp\/v2\/posts\/17389","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/alwaysmountaintime.com\/krky\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/alwaysmountaintime.com\/krky\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/alwaysmountaintime.com\/krky\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/alwaysmountaintime.com\/krky\/wp-json\/wp\/v2\/comments?post=17389"}],"version-history":[{"count":0,"href":"https:\/\/alwaysmountaintime.com\/krky\/wp-json\/wp\/v2\/posts\/17389\/revisions"}],"wp:attachment":[{"href":"https:\/\/alwaysmountaintime.com\/krky\/wp-json\/wp\/v2\/media?parent=17389"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/alwaysmountaintime.com\/krky\/wp-json\/wp\/v2\/categories?post=17389"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/alwaysmountaintime.com\/krky\/wp-json\/wp\/v2\/tags?post=17389"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}