INVIVO Wellness 3.14 Pi Day Workout

by | Mar 14, 2022 | Fitness, Workout

Happy Pi Day! Or is it Pie day?!

Celebrate National Pi Day with this INVIVO Wellness Workout.

According to Piday.org, Pi Day is celebrated on March 14th (3/14) around the world. Pi (Greek letter “π”) is the symbol used in mathematics to represent a constant — the ratio of the circumference of a circle to its diameter — which is approximately 3.14159. Pi Day is an annual opportunity for math enthusiasts to recite the infinite digits of Pi, talk to their friends about math, and eat pie.

3.14 – PI DAY WORKOUT

Whether you enjoy pizza or pie, celebrate Pi Day with this workout! INVIVO Wellness brings you this workout to keep you moving and your improve strength. This body-weight workout circuit routine incorporates all the major muscle groups and joints. Modify as needed.

Warm up: Spend 5 minutes warming up. March/jog in place or perform jumping jacks.

Perform 3 sets of 14 reps of each exercise:

  • Squats
  • Push ups
  • Glute Bridges
  • Plank Row or Bird Dog Row

If you have any questions about this workout, contact INVIVO’s Personal Trainers or Wellness Director. We are here to help make each and every exercise and movement the best it can be.

Tag us on Facebook or Instagram (@invivowellness). #invivowellness #piday #3.14 #pidayworkout


BASIC SQUAT

Essential to daily activities, this squat will build strength in your thighs and glutes.

Engage your core to improve your balance. Shift your weight over your heels. Shift your hips backward and downward to create a hinge-like movement at your knees. Control the amount of movement the shins make going forward.

Keep your back elongated and your chest upright. Knees should track forward in the direction of your second toe. Press through your heels to return to standing. Bonus: Squeeze your glutes upon standing.


PUSH UP BASIC

Improves your upper body strength and core stability.

Hold your body in an active plank position with your core engaged, pelvis slightly tucked, and squeezing your glutes and quads.

To preserve your shoulder health, perform push-ups with your arms out at a 45-degree angle from your body. But listen to your body and make any adjustments as necessary. Avoid straining your neck or rolling your shoulders forward.

The amount of depth or range of motion for your push-up should feel challenging yet comfortable. As you gain strength, your depth will increase. Concentrate on making each repetition the best possible.

MODIFICATIONS: Push-ups may be done on both knees or on a single knee.

If push-ups are uncomfortable on your wrists or if you’ve had a former wrist injury, see a physical therapist before performing pushups. There are other alternative hand positions: on fists/knuckles or on push-up stands.


ISOMETRIC GLUTE BRIDGE

Targeting your abs, glutes and hip this exercise improves back body and core strength.

Start by lying on your back. Bend knees placing feet hip-width apart. Raise your toes so your weight will be on your heels. Engage and brace your core. Lift hips upward without arching into low back.

***Make this a dynamic exercise by lifting and lowering with control. Keep core engaged and braced throughout the movement.***

Modifications: reduce the height of the hip lift Helpful cues:

  • Posture check: Keep your torso tall with shoulder blades slightly engaged.
  • Core is engaged prior and during the lift.
  • Avoid pushing hips too high.

BIRD DOG ROW

Begin on hands and knees in a quadruped position with shoulders over wrists and hips over knees. Place a blanket under knees or wrists for comfort.

Use a light dumbbell or canned good as weight.

Engage the core. Extend one leg.

Holding weight in the opposite hand, perform row exercise. Initiate row movement from the shoulder blade, lift the dumbbell, and squeeze shoulder blade toward the spine. Pause at the top of the movement.

Perform all repetitions on a single side and then repeat on other side. Take rest breaks when needed.

MODIFICATION: Only perform rows. Extend one leg behind keep the foot on ground while performing rows.


CAN PLANK ROW

The row improves back and shoulder strength and shoulder mobility. Learn to safely pick up items from the floor – kids, pets, groceries or laundry.

This variation of the plank with a row improves your upper body strength and core stability. You will gain back and shoulder strength and shoulder mobility. Use canned goods or dumbells.

PLANK
Hold your body in an active plank position (long, engaged spine and avoid straining your neck) with straight arms and on your toes. Try not to roll shoulders forward or tuck your chin as you hold the position. Keep your gaze slightly in front of you or downward so neck and head align with your spine. Firm your glutes and quads. Keep your core engaged, pelvis slightly tucked.

ROW
Pick up one can. Bend elbow and initiate movement from the shoulder blade. Row by lifting the can and squeeze shoulder blades toward spine. Pause for a moment. Lower with control. Repeat.

MODIFICATIONS: perform on both knees or on a single knee


TELL US! How did you do? Feel great?! Feel accomplished? Let us know. Call, email, or post on social media.

SHARE this workout with friends and family. Workout together as buddies or create a challenge for the number of reps or the number of sets.
You got this!

Did you miss a workout? Check out all of the INVIVO 3 Exercise Workouts.


If you have any questions about the exercises or techniques, email INVIVO Wellness at membership@invivowellness.com.