A Tuesday Two-fer: Snow Shovel Revolution and 10 Minute HWR

Well, we finally got some snow over the evening and it continues today. I spent about 20 minutes shoveling off my driveway, then still had the energy for a total body workout from HWR. I chose the 10 minute option (one of a few to choose from) since I spent time with shoveling 5-6 inches so far.

The 10 Minute HWR was a good little conditioner, with running in place, Spider-Man Climbing Pushups, Switch Lunges, Burpees, and jumping jacks.

It was a great little add-on after the snow shoveling was done. 

I spent some time foam rolling my legs and back last night, which really helped in loosening up some sore muscles from Sunday's routine and Monday's heavy kettlebell swing workout.

I have found foam rollers and massage roller sticks are essential tools for warming up and loosening up tight muscles before exercise, as well as after workouts.

Foam rolling can be a bit tricky, as it hurts a little over some sore areas, and there really is no certain amount of time to roll across those areas.  A common tip is to roll and hold for a few seconds in certain tight areas to release the tension, then roll gently some more and move to another area. 

As a rule of thumb, I generally keep rolling until it feels better and more blood is rushed to the area, holding it in certain tight spots and then rolling some more once I feel it loosen up.

If you don't have a roller, a cheap alternative is a wooden rolling pin... yes, this works well too and most are the same size of other expensive rollers.  I would use them with track kids and larger groups.  My track and XC runners would swear by the sticks and rollers and always ask for them. If I ever coached you, you knew I always tended to have a stick in my backpack for an athlete to use.

If you want to learn more about massage rollers, foam rollers, and more fitness tips, ask me to come do a fitness workshop for your workplace or group of friends you workout with.
Message me through my new ASAP Workouts page on Facebook!

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AdvoCare Update:  I still have some info packs of a catalog, DVD, 24 Day Challenge brochure and a sample of Spark to give out.  Message me at the ASAP Workouts Facebook page and I can send you one. I only have 5 left at the moment, so let me know ASAP!

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Coach Rick Karboviak
Home Workouts Plus!