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TODAY, DO A 15-MINUTE STRENGTH TRAINING ROUTINE AT A LEVEL 1 INTENSITY. Don't panic and think you've got to join a gym, or hire a personal trainer. Doing basic strength training is a critical part of your exercise program and you can do it at home without any special gear. Do 2 sets of the following exercises: ab-crunches, leg raises, 1/2 squats using just your body weight, push-ups, and pull-ups or bar hangs. Rest about 1 minute between each exercise and 2 minutes between each set. Number of reps are in parentheses. AB CRUNCHES (20): Lie on your back and place your feet on chair so that your legs are bent about 90 degrees, place your arms across your chest and slowly lift your head and upper back off the floor. Only lift up a few inches and slowly lower yourself back down. LEG RAISES (10): Lie on your back with your legs held straight up over your hips, knees slightly bent (you'll be in an L shape). Slowly lower your legs until you feel your back start to arch, then bring your legs back up, repeat 10 times, breathing regularly. SQUATS (20): Stand with your feet slightly wider than hip width, toes pointing straight ahead, back straight and head pointed slightly upwards (don't look at your feet). Slowly lower yourself until your knees are bent about 90 degrees and come back up. Keep your knees aligned over your toes throughout the movement. PUSH-UPS (10): Lie face down with hands slightly wider than shoulder width. Push up with your back straight and your butt down. If you have trouble doing 10, start with your knees on the ground, instead of on your toes. PULL-UPS (10): Grasp a pull-up bar with a slightly wider than shoulder width grip and pull yourself up until your chin is above the bar. To make these easier, place the bar so that you can just reach it from a sitting position on the floor (legs extended in front of you) and pull up from that position. Do 10 reps. If this is too difficult, pull up as far as possible and try to hold that position for 20 seconds.
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