Summer in Alexandria is almost here! Whether you're looking to hike the trails at Lake Brophy Park or just have a productive summer in the garden, you need a body that can keep up.
This blog will highlight exercises that mimic the actual movements you’ll do outdoors. Here is how to prep for your favorite local hobbies.
Functional Exercises for Gardening
If your summer plans involve growing fresh veggies in your backyard, your body is in for a workout. Gardening requires lots of squatting, lifting, and twisting.
To protect your back while hauling bags of soil, try these moves:
- Goblet Squats: (2–3 sets of 8–12) Preps you for getting up and down from the soil.
- Hip Hinges/Deadlifts: (2–3 sets of 8–12) Trains your back for safe lifting.
- Split Squats: (2–3 sets of 8–12 reps) Builds strength and stability for lunge-like positions you’re in while reaching and pulling weeds.
- Farmer Carries: (Walk 20–40 steps) Directly mimics hauling heavy watering cans or 5-gallon pails.
- Wood Chops: (2–3 sets of 12) Perfect for the twisting and pulling involved in weeding.
- Planks: (20–40 seconds) Builds the core stability needed for hours of bending.
Functional Exercises for Paddling
There’s nothing like a sunrise paddle on Lake Carlos. But if your shoulders aren't ready, that canoe feels a lot heavier halfway through.
To stay steady on the water and avoid shoulder fatigue, add these to your routine:
- Seated Cable Rows: (2–3 sets of 8–15) Supports posture and reduces shoulder strain.
- Lat Pulldowns: (2–3 sets of 8–15) Builds the pulling power needed for boat control.
- Rotational Planks: (10–12 per side) Trains your core to handle the side-to-side paddle motion.
- Russian Twists: (2–3 sets of 15) Builds oblique endurance for long treks across the lake.
- Bird Dogs: (2–3 sets of 10) Teaches core control while your limbs are moving.
- Cable Woodchoppers: (2–3 sets of 8–15 reps, high‑to‑low and low‑to‑high) Closely mimics the diagonal, rotational pattern of paddling.
- Finish with a 10-minute cardio burst on our rowing machine to build the heart-pumping endurance you'll need for those long treks across the lake.
Functional Exercises for Hiking
Douglas County has a lot of beautiful trails, but those rolling hills can be tough on your knees. If you’re prepping for a trek, you can get trail-ready with these exercises:
- Step-ups: (2–3 sets of 8–12) The best way to prep for climbing rocks and roots.
- Walking Lunges: (2–3 sets of 12) Builds single-leg balance for uneven Minnesota terrain.
- Romanian Deadlifts: (2–3 sets of 10) Essential for controlling your descent on downhills.
- Calf Raises: (2–3 sets of 15) Builds the lower-leg endurance needed for long miles.
- Farmer Carries: (Walk 20–40 steps) Preps your spine for carrying a heavy backpack.
- Front Plank + Side Plank: (20–40 seconds each) Supports your spine while you hike longer distances.
- Finish with a 10-minute cardio burst on our stair stepper to simulate those steep inclines you'll find on our local trails.
Functional Exercises for Golf
Whether you’re booking a tee time at the Alexandria Golf Club or taking on the 27 holes at Geneva Golf Club, a strong swing starts in the gym. These moves help you maintain posture and add power to your drive.
- Romanian Deadlifts: (2–3 sets of 8–10) Builds hip and glute strength so you can maintain a solid address position and protect your back through the swing.
- Walking Lunges with Rotation: (2–3 sets of 8–10 each side) Trains single-leg strength and torso rotation together, mimicking how your legs and core work during the downswing.
- Cable Pallof Press: (2–3 sets of 10–12 each side) Anti-rotation core work that teaches your trunk to stay stable while your hips and arms generate clubhead speed.
- Medicine Ball Rotational Throws: (2–3 sets of 6–8 each side) Builds explosive rotational power so you can add distance without over-swinging.
- Goblet Squats: (2–3 sets of 8–12) Strengthens your legs and improves posture for a more stable stance and consistent strike off the tee and fairway.
- Plank to Side Plank: (2–3 rounds of 20–40 seconds each position) Trains core endurance and controlled rotation to support your spine through 18 holes.
Learn these moves and more with the help of a certified trainer in the Golf Strength & Mobility program for ages 55+.
The Alexandria Area YMCA is the place where Douglas County gets ready for the best season of the year.
Stop by the Y this week and try these moves out. Our Wellness Center is equipped with all the things you need to get “Lake’s Country” strong!
If you ever need help, just ask one of our friendly staff members for a demo.