HIGH PERFORMANCE
Preventing boredom
by Tom Thekan/The Scugog Standard

Last week’s column outlined some exercises that are easy to incorporate into a workout, using little to no equipment and in the comfort and convenience of your own home - even if it’s a high rise apartment building. The beauty of body weight exercises.
_It’s only fair that I provide you with an advance warning. After about four to six weeks of doing these body weight exercises, you’ll get bored and begin to lose interest. This is when most people stop working out.
_To make it more interesting (challenging) try these variations of those simple body weight exercises.

1. Drop Snatch (a.k.a. Snatch Balance). Feet slightly wider than shoulders and turned out. Broomstick resting on your shoulders with a wide grip.
_With lightning-like speed, drop to a full squat while pushing the broomstick overhead. Return to a stand with the broomstick overhead. Lower the broomstick to the back of the shoulders and repeat. Five to six reps is good.

2. Sotts Press. Start as an overhead squat or drop snatch and stay in the bottom position of the squat. Lower the broomstick to the back of the shoulders and press back up. Do five to six presses and then return to a standing position. Great for the back of the shoulders.

3. Pause Push-ups. This is a great way to get better at doing push-ups even if you aren’t strong enough to do one.
_Place your hands on the edge of a sturdy desk or table. Keeping your body straight, lower your chest to the edge of the table and hold for three seconds then press back up.
When you can do 10 of these, increase the pause to five seconds.

4. Single Leg Hip Thrust. Sit on the floor with your shoulders resting on a couch. Hips and one leg are bent to 90 degrees. The other leg is straight.
_Squeeze the butt muscles of the bent leg and lift your hips until there is a straight line from your straight leg to your shoulders. Remember to drive with the heel.
_Try for 10 reps with each leg. Yes this is hard. Do you want buns of steel or not?

5. Lunges. There are too many lunge variations to mention in only 300 words, but start with a small backpack and fill it with books, magazines or cans of food. 10 to 15 pounds is a good start.
_Hold the backpack overhead at arm’s length while you perform your lunges - forward, backward, zig-zag (ouch) and laterally (ouch times two).
This should keep you entertained for another four to six weeks.

mTom Thekan is a strength and conditioning coach.
mNever begin any exercise program without consulting your doctor.