|
TODAY, DO A 15 MINUTE STRENGTH TRAINING ROUTINE AT LEVEL 1-2 INTENSITY. This month you'll change 2 of the exercises to keep improving your strength. You'll still be doing 2 sets, 20-30 repetitions of each exercise. The exercises this month are: Ab crunches, leg raises, step-ups, dips and pull-ups. Don't worry if your HR goes above level 1 and into level 2, you're ready for the increased effort that some of these exercises will require. ABS: Lie on your back and place your feet on a bench or 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. Do 30. LEG RAISES: 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 raise them up. Do 10, breathing regularly. STEP-UPS: Use a platform about 12"-18" high. Step on to the platform (e.g.-a sturdy bench) with your R leg and step back down, then step up with your L leg and back down. Do 10 with each leg, making sure your hips, knees and feet stay aligned as you step up (don't let your knee buckle). DIPS: Place 2 chairs slightly wider than shoulder width. Put your palms on the inside front edge of the chair seats, with your legs extended out in front of you. With your arms straight, and keeping your feet on the floor in front of you, bend your elbows and lower yourself until your elbows are bent about 90 degrees. Press back up again. Repeat 20 times. PULL-UPS: Grasp a pull-up bar with a slightly wider than shoulder width grip and pull yourself up so 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 in front of you) and pull up from that position. Do 10 reps. Too tough? Then pull yourself up as far as possible and attempt to hold that position for 20 seconds.
|
Shopping:
(what is this?)