Exercise 1 : Jumping Jacks
I know it sounds a bit old-fashioned, but this exercise is great for jump starting your heart rate.
Exercise 2 : Squats
Position your feet about a shoulder width apart. Focus on sinking your hips out and back as if you were sitting in a chair while bending your knees. To challenge yourself, pick up a water bottle in each hand and add an overhead shoulder press. As you bend your knees to squat, extend both arms over head. Don’t forget to breathe!
Exercise 3 : Walk Down
While standing, hinge at the waist with your legs straight. Reach out toward the floor, and walk the hands down into a full plank position with your hips, knees, and shoulders in a straight line. Your body should be paralleled to the floor. Once you achieve the plank position, walk your hands back up toward your feet while hinging at the waist. Attempt to keep those legs straight. Stand tall and begin again. Rest Break 30-60 seconds
Exercise 4 : Mountain Climbers
Start in your plank position with your hands slightly in front of your shoulders with fingers pointing forward. Bring your left foot forward, and place it on the floor under your chest. Your knee and hip are bent while your thigh is in toward your chest. Your right leg is straight. Bottom down! Brace your abdominal muscles, and jump to switch leg positions. Now, your right knee and hip are bent with right thigh in toward the chest. Keep the left leg straight. Repeat this process for 30 seconds! If your range of motion is limited, place your hands on a step or platform.
Exercise 5 : Reverse Crunch
Lie on your back with your knees bent and your feet flat on the floor. Place your arms at your side or your hands under your bottom to support your spine. Slowly lift your feet off the floor, and raise your knees directly above your hips. Exhale, and slowly raise your hips off the floor/mat. Roll your spine up as if trying to bring your knees toward your chest. While inhaling, slowly lower your spine, hips, and feet back to the starting position.
Exercise 6 : Push-Ups
Begin in your plank position. Fingers and toes need to point forward. The body is in a straight line parallel to the floor. Inhale as you tighten your abs, and bend your elbows until they are flexed to a 90 degree angle. Exhale as you begin to straighten your elbows and return to the start position. Rest Break 30-60 seconds
Repeat this cycle 2-3 times, and you’re done! If this routine is too difficult, try simple lifestyle modifications to improve your health. This includes taking the stairs, parking farther away from venues, and controlling the portions eaten at meal time. Remember to stay hydrated with plenty of water and wear light-weight/ light-colored clothing in the sunlight to prevent overheating. These easy steps combined with moderate exercise should help you stay on target while you’re living on the go.
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