15 minute fitness program, week 3, day 4
Hi!
Good to see you are still hanging on. I will soon have the promised top ball exercises and an alternative stretching program. For today the program consists of only 6 exercises, but believe me you will feel them. And if you don't think it is enough, just do the program once again :)!!!
For today's program you are going to need an extra towel in addition to the usual weights.
Music suggestions:
Juanes Camisa Negra
Bryan Adams Tina Turner It's only Love
since we're into Bryan: Run to you
Dirty Dancing
1. Side plank with one leg lifted
- believe me this is a challenge. If it is not to you, hats off!
Lie on your left side and support your weight on your left elbow and the inside of your left foot, you are trying to make a "plank" of your body or to form a straight line. This is already challenging. Now you are going to lift up your right leg at an angle from the supporting leg. Keep it up for 30 seconds, Alternate with another exercise below and try again. Try to do both legs 30 seconds twice.
2. Thirty push-ups with hands in a triangle. Lie down on the floor face-down. Get up on your toes and hands until your arms are stretched. Place your hands in a triangle against each other. Bend your elbows so your nose touches the ground. Get up again to first position and repeat.
Good to see you are still hanging on. I will soon have the promised top ball exercises and an alternative stretching program. For today the program consists of only 6 exercises, but believe me you will feel them. And if you don't think it is enough, just do the program once again :)!!!
For today's program you are going to need an extra towel in addition to the usual weights.
Music suggestions:
Juanes Camisa Negra
Bryan Adams Tina Turner It's only Love
since we're into Bryan: Run to you
Dirty Dancing
1. Side plank with one leg lifted
- believe me this is a challenge. If it is not to you, hats off!
Lie on your left side and support your weight on your left elbow and the inside of your left foot, you are trying to make a "plank" of your body or to form a straight line. This is already challenging. Now you are going to lift up your right leg at an angle from the supporting leg. Keep it up for 30 seconds, Alternate with another exercise below and try again. Try to do both legs 30 seconds twice.
tripleclicks.com2. Thirty push-ups with hands in a triangle. Lie down on the floor face-down. Get up on your toes and hands until your arms are stretched. Place your hands in a triangle against each other. Bend your elbows so your nose touches the ground. Get up again to first position and repeat.
3. Face-up plank with leg lifts (yeah, I am REALLY trying to make your life difficult, but remember, these are very short intensive exercises, you are supposed to work hard in these few minutes a day to avoid long gym passes). Lie on your back on the floor. Then bring yourself up with your arms under you. Alternate lifting the legs, not too fast. Keep this up for about 2 minutes or alternate 1 minute with another exercise and come back for another 60 seconds. Sorry no pic yet
4. Squat with a towel arm stretch:
Stand up straight with your feet about hip-width apart. Take a towel behind your back with one arm up, one arm down. Squat (bend your knees, go down with a straight back, stick your back end out) and at the same time tug on the towel on both ends. Take this 30 times or alternate with another exercise.
5- Plies with a lateral weight arm lift
A plie differs from a squat in that you move your knees out sideways instead of to the front. However keep your back straight! Here we combine a sideways plie with a side arm lift of the weights. Take it 40 times or alternate with another exercise.
6. Plank with a triceps curl
Hmm, not the best picture of how to do it with perfect form. But it will have to do for the moment. A "plank" is when you are up on your elbows and toes face-down and maintain your body straight. Here I have stuck up my butt which you are not supposed to. The idea is to keep your body like a straight line, balance on your elbow, and to tricep curls. For me there are around 20 curls to 30 seconds and I try to do 3 reps on each side. Alternating exercises may help especially if you experience shaking.
Okay, now for the stretching! I have laid up a program of favorite stretching exercises on this blog and I am soon laying up an alternative program. Stretching is really important! It helps prevent training pain. I may forget the warming-up and just take it easy in the beginning, but the stretching at the end you should never forget.
Idea for stretching music:
Having said that. I have had injuries from really doing something all-out without warming up. That is not a good idea. So it is never a bad idea to just do some circles with your various body parts before starting on an exercise program. You know, circling your head, your arms, shoulders, hips, knees, ankles.
Comments
Post a Comment