New Writers Welcome BootCamp Week 10. Upper Body Rotations.
A great core exercise if you sit a lot
This week’s exercise is perfect to strengthen your core if you have severe back pain. Leonora Watkins, Christina Sponias and Taylor Davidson, it’s for you ladies! It’s easier than most floor-based core exercises such as planks.
My upper body rotations story
I learned this exercise when I started practising martial arts. It’s a staple move for people who fight. We did it while standing, walking forward and backwards, even jogging! You can read about the martial art I do below if you want.
Why is it a great exercise for you?
- it works your whole core - obliques, lower back and abs
- a simple rotation move that you miss in everyday life
- you can do it anytime, anywhere, in any clothes
I’m a strong proponent of doing rotation exercises without weights. You only need to rotate with weights for sports like discus throwing.
What are we doing today?
Let’s learn a simple workout to get your core stronger!
Follow this 1 min video for the workout.
If you find the full-range rotation too tough, you can limit it. Stay within your comfort zone, the range of motion will increase over time.
Finished? Write ‘Done for today!’ in the comments.
Was that hard? Do it every day for 1 week when you take a break from work or writing.
What do you want to learn about?
Please let me know what’s troubling you so I can help. I do fitness training all day every day since 2011. Please go ahead and challenge me with your questions. My goal is to bring value to you!
A shout-out to our regular BootCamp students! Elizabeth Sobieski, Christina Sponias, Shagufta, Victoria Valentine, Bernice Puzon, Taylor Davidson, Bernie Pullen, Jesna Sajan, Brandi Hall, Caroline Ennis, Isla Orange, Julia, Abdullahi Addow, Leonora Watkins, Evon, Axcelle Sandra, I’m happy to help you!
Thank you for your overwhelming support Robert Ralph, Francesca Dallaglio, Marilyn Glover, Sally Prag, Kristina God, Gaurav Jain, Natasha Nichole Lake, Havard Mela, Ubaid siddiqui, Winston, Diana Meresc, Kimberlee, Daniela Nair, Marian Čaikovski, Amy Sea, Sam Millan, Danicia Lee -Hanford, Varun Sakhuja, Jennifer Essary, Don Sabado, David Perlmutter, Danicia Lee -Hanford, Nazım Özer, Dr Michael Heng, Susan Wheelock, B.R. Shenoy, Larissa Capella, Bart S, Stephanie A. James, Wendy Scott, Mansaram Jogiyal, Krishna V Chaudhary, Daphne R. Kirby, Arbab Z., Noel Narrative, Michael L Butler, MarkfromBoston 🐾🍻, Mary Alice Long LICSW PhD, Cindy Heath, Havard Mela, Vidya Sury, Collecting Smiles, Stella Martann, Lulu Wilder
New here? Check out our previous weeks:
New Writers Welcome BootCamp Week 2. Lower Back Pain.
Let’s give your lower back a treat!
medium.com
See you next Wednesday!
Who am I?
My name is Andrey Pilipets. I’m an online fitness trainer. I train people on 3 continents every day.
My credentials? ACSM-certified personal trainer, certified BootCamp Instructor (by SGT Ken). I’ve trained over 300 people since 2011. I’m also an editor of New Writers Welcome.
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Thank you for reading! Thank you David Perlmutter for everything you do.
Disclaimer. The information and other content in this article provide general information and discussions about health and related subjects. They are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment.
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