10 minute fitness program Week 1 Day 6
Hi there,
I am still hanging in there, but not always as motivated as I would like to be. Had some getting-started problems, but I put on my training clothes, and then I just got going.
Here is the program I did today (and boy was I glad I finished it!!!)
1. Twenty squats with overhead press: multi muscle exercise. Ordinary squats but combined with an overhead weight lift of the arms. Good start-off.
2. Twenty backward lunges and lateral arm lifts: Start in an upright position, put one leg a firm step backwards, sink down, and at the same time lift both arms to the side (with weights). Step back, repeat with the other leg.
3. Twenty one-legged deadlifts: Extend one leg all the way to the back while leaning forward. Hold for 5 seconds. ALternate legs.
4. Twenty Alternating jump squats with lateral lifts: Start in a lunge position with one leg forward and one leg back. Jump up and change leg positions. To make this exercise more challenging you also lift the arms sideways to extend to a right angle from the body. Fly away!
5. Yo! Pushups! I just so LOOOOVe those (not). Try any variation.
6. Now for more interesting things. Bridges with extended arms AND with legs up. ????
OK I will explain. You first sit down on the floor, arms behind you and then raise yourself up on hands and legs, to make it more interesting you can put your feet up on a chair or table, make a "square" of yourself by raising up your pelvis so your lower body and upper legs are aligned. Extending one leg at a time this can be really challenging.
7. One hundred see-saw jumps: nothing challenging here. Just endurance. Stand with your feet wide, squat down a little. Jump up and change legs so your legs are together but your left foot is in front of your right. Jump up again and change. etc.
8. Twenty full-out mussel clams: start out by laying flat out on the floor with your arms over your head (with weights). Bring your knees up and your arms over so your nose is touching your knees and your arms are straight out touching your ankles.
9. Ok Last one for this round: twenty pick-ups. You put the weights on the floor in front of you. Bend down, pick them up, and slowly straighten up and push them all the way overhead straight up. Bend down again, place them back on the floor, and start over.
Do not forget the stretches, and I have a really good stretch to add:
Stand in the middle of a doorpost. Extend your arms to the side, have your elbows at a straight angle to your body and your upper arms resting along the doorposts. Now lean forward as much as your body will allow. Feel the stretch in your chest muscles-Very good for all you computer users (like me!)
I am still hanging in there, but not always as motivated as I would like to be. Had some getting-started problems, but I put on my training clothes, and then I just got going.
Here is the program I did today (and boy was I glad I finished it!!!)
1. Twenty squats with overhead press: multi muscle exercise. Ordinary squats but combined with an overhead weight lift of the arms. Good start-off.
2. Twenty backward lunges and lateral arm lifts: Start in an upright position, put one leg a firm step backwards, sink down, and at the same time lift both arms to the side (with weights). Step back, repeat with the other leg.
tripleclicks.com3. Twenty one-legged deadlifts: Extend one leg all the way to the back while leaning forward. Hold for 5 seconds. ALternate legs.
4. Twenty Alternating jump squats with lateral lifts: Start in a lunge position with one leg forward and one leg back. Jump up and change leg positions. To make this exercise more challenging you also lift the arms sideways to extend to a right angle from the body. Fly away!
5. Yo! Pushups! I just so LOOOOVe those (not). Try any variation.
6. Now for more interesting things. Bridges with extended arms AND with legs up. ????
OK I will explain. You first sit down on the floor, arms behind you and then raise yourself up on hands and legs, to make it more interesting you can put your feet up on a chair or table, make a "square" of yourself by raising up your pelvis so your lower body and upper legs are aligned. Extending one leg at a time this can be really challenging.
7. One hundred see-saw jumps: nothing challenging here. Just endurance. Stand with your feet wide, squat down a little. Jump up and change legs so your legs are together but your left foot is in front of your right. Jump up again and change. etc.
8. Twenty full-out mussel clams: start out by laying flat out on the floor with your arms over your head (with weights). Bring your knees up and your arms over so your nose is touching your knees and your arms are straight out touching your ankles.
9. Ok Last one for this round: twenty pick-ups. You put the weights on the floor in front of you. Bend down, pick them up, and slowly straighten up and push them all the way overhead straight up. Bend down again, place them back on the floor, and start over.
Do not forget the stretches, and I have a really good stretch to add:
Stand in the middle of a doorpost. Extend your arms to the side, have your elbows at a straight angle to your body and your upper arms resting along the doorposts. Now lean forward as much as your body will allow. Feel the stretch in your chest muscles-Very good for all you computer users (like me!)
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