Burn with Kearns: Unveiling a Blueprint For Your New Year New Body for 50-Plus Fitness - Part Four
Kevin Kearns
Wellness Transformational Coach | Keynote Speaker | Author | Corporate Wellness Consultant | Self Defense Instructor
Burn with Kearns: Unveiling a Blueprint for 40-Plus Fitness - Part Four
Dear BWK Eagle Warrior ,
Welcome back to another edition of Burn with Kearns, where we continue our journey of unveiling a fitness blueprint tailored for those in the 40-plus age group. In this edition, we delve into the crucial element of pushing within our program model, following the Burn with Kearns formula.
As we've discussed in previous newsletters, the eight elements of human performance serve as the foundation for our program design. These elements encompass push, pull, locomotion, rotation, static, strength, balance, and flexibility. The aim is to enhance not just athletic performance but also the ability to tackle everyday activities, from recreational sports to carrying your children up flights of stairs.
Today, our focus is on the pushing element, targeting the muscles of the chest, shoulders, and triceps. Of course, your core remains an integral part of the equation, as emphasized in previous discussions.
When we think of pushing exercises, the traditional bench press or push-ups often come to mind. While these are excellent movements, we always strive for ways to maximize efficiency and effectiveness in our workouts. One approach is to incorporate elements of the eight performance elements to amplify the benefits.
For instance, consider a simple dumbbell chest press. To elevate its challenge and engage additional muscle groups, try performing it on a stability ball. By doing so, you introduce a balance factor, turning yourself into the "bench." This modification not only targets the pushing muscles but also activates your glutes, hamstrings, and inner thighs. The result? A more comprehensive workout that burns more calories in less time.
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In my upcoming videos, I'll provide a visual example of how to tweak a dumbbell chest press to reap these added benefits.
Moving on to push-ups, a classic exercise with endless variations. One of my personal favorites is the rotational push-up. This challenging variation not only works the pushing muscles but also enhances balance, core strength, and static strength. While it may be unconventional, its effectiveness is unmatched.
I encourage you to incorporate these modified exercises into your next workout and experience the difference for yourself. Your feedback is invaluable, so feel free to share your thoughts and experiences.
Yours in Vision, Passion, and Perseverance,
Coach Kearns