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Fall Into Winter Fitness Challenge: Week #2

Fitness Challenge

Great job on completing Week #1 of our Fall Into Winter Fitness Challenge!  Get set for a brand new exercise to incorporate into your workout regimen!

Need to catch up on week one?  No problem!  Watch our demo video HERE to see LSTC’s Kate Zanoni show you how to do Bent Over Rows properly.

JUST TO REVIEW: All month long, Loudoun Sports Therapy Center is putting you up to a ‘Fall Into Winter’ Fitness Challenge.  Our goal is to help you stay active during the Fall and Winter months, which can become a challenge as daylight fades into cold winter nights and holiday festivities (often involving unhealthy foods) take precedence over exercise.

For the month of November, we are introducing you to aerobic interval training. This may sound intimidating, but it is not as complicated as you might think. Intervals are alternating bursts of intense activity performed in several rounds along with bursts of lighter activity. For example, if your exercise is walking, you may want to consider performing intervals of light-paced walking along with fast-paced walking, alternating every two minutes. If you are a runner, consider jogging for 2 minutes, then sprinting for 30 seconds, repeating each round of intervals for 10-12 minutes.

Interval training can help you maximize your workouts so that you are getting the best results from your exercise routine.

The Benefits of Interval Training

Whether you’re a beginner or an expert who’s been exercising for years, interval training can help you add a little pizzazz to your mundane workout routine. Consider the following benefits:

  • You’ll burn more calories.The more vigorously you exercise, the more calories you’ll burn — even if you increase intensity for just a few minutes at a time.
  • You’ll improve your aerobic capacity.As your cardiovascular fitness improves, you’ll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes — or the additional calories you’ll burn by keeping up the pace for the full 60 minutes.
  • You’ll ward off boredom.Turning up your intensity in short intervals can add variety to your exercise routine so it won’t feel boring.
  • You don’t need special equipment.You can simply modify your current routine by adding in periods of quicker activity.


Equipment: Use a Kettlebell or dumbbell; begin with a weight you can handle safely.

How it works: Each week, we will introduce a new exercise. At the end of the month, we will combine the exercises to perform intervals. Perform each exercise for 12 reps (per side where applicable). Then at the end of the month, repeat the entire series of exercises three times.


Exercise 2, week 2: Goblet Squats

Step 1: Stand with feet hip-width apart, holding the kettlebell (or dumbbell, by gripping the outside edges) at approximately chest height. Draw your elbows down and engage your core. Bend both knees, shifting hips backward as if sitting into a chair to engage your gluteals and quadriceps, and lower down until your thighs are parallel with the ground. (If you are unable to complete a full squat, limit the range of motion to a mini squat by bending your knees to only 45 degrees).

goblet squats1 for web

Step 2: Squeeze your bottom muscles (gluteals) and keep your chest lifted. Drive your weight through the balls of your feet to return to standing. Maintain a straight spine throughout the entire exercise. Do not allow your back or shoulders to round. Continue the movement at a controlled pace. Repeat 12 times.

goblet squats2 for web

Please note, before starting any exercise program, it is important to get clearance from your doctor to ensure you are healthy enough to participate in activity that will raise your heart rate.

For more information about the challenge or to find out more about physical therapy in general, call 703-450-4300 TODAY to speak with a member of our team.  PHYSICAL THERAPY HELPS YOU LIVE LIFE PAIN FREE!