15-min daily exercise fitness program: week 4 day 3: NEW EXERCISES!
Hi!
More music suggestions for the upcoming exercises:
Lambada! Kaoma (I have seen them live, really fantastic. Btw, you can work off a lot of calories and have a great warmup trying to dance to this one.)
Footloose Kenny Loggins
Let's get loud Jennifer Lopez (did you know that Gloria Estefan actually wrote this song? I found out at her live concert in Aruba, 2008).
4. A really mean one. Hunter's sit with full press: Find a convenient wall to push against, sit down with your back against the wall at a 90 degrees angle , and lift the weights from floor level all the way up to overhead with straight arms. I managed to get to 20, but my arms refused after that. I am going to try to work up to 30 though.
5. Ab roll-out. I can't find my ab roller so instead I used the extra weight. Sit on your knees with the weight horizontal in front of you. Put your hands on the large parts and slowly roll out the weight keeping a straight upper body. Stretch out as far as you can, don't stick your butt in the air. This is already hard, but the hardest part comes when you have to roll back in slowly, still keeping your upper body straight. A gym expert told me this is the best ab exercise there is. He may have been right. Depending on what you can handle, 20-30 reps (no boasting here, I barely managed 20. And I have trouble maintaining correct form, especially when rolling backwards. But you know, that means that I am facing a challenge here, in trying to do better each time!)
Quad stretch. This one is important for after you have been doing squats, but also after running or jumping. Take your left foot and try to press it against your buttocks. You may want to use the other hand to lean against a wall or on a chair for support. If you are flexible and this does not stretch your quads enough, lift the leg up sidewards/backwards to obtain more of a stretch. Alternate legs.
Remember also to stretch your abs and your arms.
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Today I have an intensive short program with all new exercises. Now don't get too upheated: these exercises have been around probably since humankind, but I just have not had them before in my program. Be prepared for a little change. Since I am aiming for compound exercises that use multiple muscle groups around the body, they are necessarily a bit, or for some maybe quite, challenging. If you cannot do some of the exercises, do an easier variation. I cannot do a pistol squat yet...but I keep trying (and falling on my scrawny ass, but never mind). The key thing is always perseverance.
Equipment: ankle and wrist weights, extra hand weights of 3 kg each, a yoga mat, and a towel.
Equipment: ankle and wrist weights, extra hand weights of 3 kg each, a yoga mat, and a towel.
1. In order to start off right, start off with something that makes you smile :)
Music: (not the original but this was just SOOO good:Walking on sunshine)
for those who, like me, generally go for the original: Katrina & the waves
Try a kick-jump: Jump up and kick out a leg to about 90 degrees, alternate legs. 20-30 reps each side or even better: try to do the whole song!
(the picture is not the best, hopefully we can come up with a better one later)
(the picture is not the best, hopefully we can come up with a better one later)
More music suggestions for the upcoming exercises:
Lambada! Kaoma (I have seen them live, really fantastic. Btw, you can work off a lot of calories and have a great warmup trying to dance to this one.)
Footloose Kenny Loggins
Let's get loud Jennifer Lopez (did you know that Gloria Estefan actually wrote this song? I found out at her live concert in Aruba, 2008).
2. Torso twist with leg extension: start lying on your back with knees drawn up until approximately 90 degrees. Take the extra weights into your hands. Come up halfways with your upper body then turn your torso left, at the same time extend your right leg out. Slowly come back down, resisting the weight. Repeat on the other side.
3. Leap frog: Squat down to as low as you can go. Hop up as if you were a frog to a full standing position and come back down into the squat. Repeat 30 times. (Boasting here: I did 33 just for the hell of it. Pant!)
5. Ab roll-out. I can't find my ab roller so instead I used the extra weight. Sit on your knees with the weight horizontal in front of you. Put your hands on the large parts and slowly roll out the weight keeping a straight upper body. Stretch out as far as you can, don't stick your butt in the air. This is already hard, but the hardest part comes when you have to roll back in slowly, still keeping your upper body straight. A gym expert told me this is the best ab exercise there is. He may have been right. Depending on what you can handle, 20-30 reps (no boasting here, I barely managed 20. And I have trouble maintaining correct form, especially when rolling backwards. But you know, that means that I am facing a challenge here, in trying to do better each time!)
Quad stretch. This one is important for after you have been doing squats, but also after running or jumping. Take your left foot and try to press it against your buttocks. You may want to use the other hand to lean against a wall or on a chair for support. If you are flexible and this does not stretch your quads enough, lift the leg up sidewards/backwards to obtain more of a stretch. Alternate legs.
Remember also to stretch your abs and your arms.
tripleclicks.com
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