April 19, 2018

Your Essential Exercise

Fit Body:

Squats with Dumbbells

Squats are an essential exercise. You sit down and stand up many times during the day, so adding a squat exercise into your weight routine is functional. A functional exercise helps us gain strength to perform a daily activity. Here’s how to start: Begin holding one weight in each hand. Bending from your knees and hips, sit back and lower down about six inches. Pause for one second. Return to standing to complete one rep.

 

*Consult your doctor before performing exercise.

 

 

Small-Space Cardio

Fit Body:

Small-Space or Stationary Cardio!

Not all cardio has to cover miles, use expensive equipment and take up lots of time, to contribute towards a healthier cardiovascular system. Stack stationary moves to power up your heart and lungs, burn calories and even reduce stress and muscle tension. For example:

Jumping Jacks.

Jump Rope.

Jog in place.

Plyometrics or hopping in various patterns.

Body Weight moves performed at a faster pace and in succession without a rest period.

 

*Consult your physician before performing exercise.

Power Up your Pushups

Get Fit Quick Tip:

Power Up your Pushups!

Think of pushups as a moving Plank exercise. This exercise is as much about your core, as it is your upper body muscles. Keep your abs tight and body straight. Pull your shoulders down into your body and tuck your chin in. If you’re up for a challenge: Only push up half-way. Pause for one or two seconds, then immediately lower your body down into the next rep. For even more muscle work, do one set to fatigue (in good form) at the end of your workout.

 

*Consult your physician before performing exercise.

Make Jump Rope Your Go-To Exercise

Get Fit Quick Tip:

Jump Rope for your heart and your muscles!

Jump ropes are not just for kids! Jumping rope is not only a challenging cardio workout, but will challenge your muscles, agility and balance as well. Complete a 8-10 minute walking warm up. Start with 3-5 intervals of 10 jumps and build from there. Finish your workout with a 5 minute cool-down. Vary speed, change from one leg to both legs, from one jump to two with each spin of the rope.

 

*Consult your physician before performing exercise.

 

Push-Ups Too Easy?

Get Fit Quick Tip:

Do Plyometric Push-Ups

Begin in a push-up position. Pull your abdominal muscles in tight, with your spine aligned. Inhale and lower your body down toward the floor. Immediately upon extending your elbows, exhale, push up and jump both hands off the floor. Land gently, lowering your body down toward the floor to complete your rep. Begin with 5 repetitions.

 

*Consult your physician before performing exercise.

Strengthen Your Core with this Plank

Get Fit Quick Tip:

Plank to strengthen your entire core!

Strengthen your entire core with this plank variation. Here’s how to begin:

Begin in a plank with your toes and hands on the floor. Place your hands directly below your shoulders. Keep your belly button up. Next, lift your right hand and left foot up off the floor. Hold for 2-3 seconds, then release. Next, lift your left hand and right foot up off the floor. Hold for 2-3 seconds, and release. Repeat for 10 total repetitions.

 

*Consult your physician before performing exercise.

 

Take Your Planks Up a Level

Get Fit Quick Tip:

Planks… Plus!

Take your planks up a level by adding in 2 additional moves:

Begin in a plank, on your toes and hands. Keep your body straight. Next, lift up your right leg, bend your knee and pull your knee up toward your chest. Straighten your knee to complete 1 rep. Do 10 reps, then release. Repeat with your left knee. Do 10 reps.

Begin in a plank, on your toes and hands. Lift your right leg up off the floor about 6 inches. Keeping your knee straight, slide your leg out to the side about 10-12 inches, then return to the center to complete 1 rep. Do 10 times, then release. Repeat with your left leg. Do 10 reps.

 

*Consult your physician before performing exercise.

 

Ready to Challenge Your Abs?

Get Fit Quick Tip:

Toe touches!

Ready to challenge your abs? Do Toe Touches with your Crunches. Here’s how: Begin lying on your back on the floor. Raise both shoulders up off the floor. Lift your right leg up toward your chest and reach your left hand toward your right shin, then slowly release. Next lift your left leg up toward your chest, reach your right hand toward your left shin. Start with 10 reps.

 

*Consult your physician before performing exercise.

 

 

Strengthen Your Core

Get Fit Quick Tip:

 Ab Tuck 

To build core strength implement this ab exercise into your routine. Begin seated on the floor. Lean back slightly and lift both legs up off the floor, then extend your knees. Hold both arms straight out in front of you to stay balanced. Next lift your torso, and bend both knees pulling them in toward your chest. This completes 1 rep. Start with 10 reps.

 

*Consult your physician before performing exercise.

Build Total Leg Strength

Get Fit Quick Tip:

Squat for total leg strength!

Hold one weight with both hands in front of your body. Bending from your knees and hips, sit back and lower your body into a squat. Keep your torso aligned and abs pulled in tight. Return to your starting position to complete 1 rep. Start with 10 reps.

 

*Consult your physician before beginning exercise.