>> rest. These intervals of exertion and
rest help make the workout so effective. THE EXERCISES
Aim to perform 15 to 20 repetitions of each exercise over a period of 30 seconds, but don’t compromise form and technique for repetitions. When you finish one exercise, don’t rest. Immediately start the next one. Caution: If you have high blood pressure or heart disease, skip the isometric exercises (wall-sit, plank and side plank). These movements involve extended muscle contractions that can impede blood flow. A trainer can suggest safer alternatives.
•Jumping jacks. Start the routine with a classic jumping jack—with your feet shoulder-width apart, arms at your sides, jump slightly and spread your legs while bringing your arms together over your head until your hands almost touch. Jump again as you bring your feet back to the starting position while lowering your hands to your sides. Helpful: If you’re uncomfortable doing jumping jacks, you can run or walk in place. •Wall-sit. Start out stand-
30 seconds.
ing with your back against a wall. Bend your knees, and slide down until your thighs are parallel to the floor. Hold the position for
• Push-up. Support your body on your hands and toes, your palms about shoulder-width apart. Lower your upper body toward the floor until the elbows form a 90o angle. Then raise your body. If you want, you can start out on your knees and progress to a full push-up as you become stronger. •Abdominal crunch. Lie on your back, with your knees bent, your feet flat on the floor and your arms extended 10
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July 15, 2013
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toward your knees. Using the abdominal muscles, lift your head and shoulders a few inches off the floor. Then lower your head/shoulders back down.
•Step-up. Leading with your left leg,
step onto a sturdy chair. (If you aren’t sure of your strength or balance, you can substitute something that’s l owe r t h a n a chair, such as a step or a low bench.) Use the strength of your left leg to bring your other foot onto the chair. Then step off the chair, leading with your left leg. Repeat, alternating legs each time.
•Plank. Lie faced ow n o n t h e floor while supporting your weight on your toes and forearms. Hold the position, keeping your body straight for 30 seconds. •High knees/running in place. This exercise combines a running motion with exaggerated knee lifts. While “running,” raise your knees as high as you comfortably can, without compromising your rhythm or balance. Stay on your toes, not your heels.
•Squat. Stand with your feet shoul-
•Lunge. While keeping your upper body straight, step forward with one leg. Lower your hips until both knees are bent at a 90o angle. Push back with the leading leg until your body returns to the starting position. Then step forward with the other leg and repeat.
• Triceps dip on chair. Sit on the
• Push-up and ro t a t i o n . A s sume the normal push-up position. As you come up, rotate your body so that your right arm rises overhead. Return to the starting position, and lower yourself. Do another push-up, this time extending the other arm. Do this for 30 seconds, alternating sides.
der-width apart and your arms at your sides. Bend your knees, and squat until your thighs are parallel to the floor. While lowering your body, extend your arms in front of your body. Keep your knees over your toes. Then rise to the starting position. edge of a sturdy chair (or step or low bench), with the heels of your hands
on either side of your butt. Slide off the seat so that your weight is supported on your hands. Your legs will be extended forward. Bend your elbows, and lower your butt toward the floor. When your waist is a few inches lower than the seat of the chair, push up with your arms until your elbows are straight. Keep your shoulders flat, not shrugged.
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• Side plank. Lie on your side, with one forearm under your shoulder. Your upper leg will be directly on top of the lower leg, with your knees straight. Raise your hips until your body forms a straight line from the ankles to the shoulders. Hold the position for 30 seconds, then repeat on the other side. Visit us at BottomLinePublications.com