- Then the same with squats for a minute. For more intensity do squats with weights –While holding a weight in each hand (beginners can do without) and arms at your sides (hands turned so that palms face each other), stand straight, feet shoulder-width apart, knees a little bent. Squat down while inhaling. Stop if you can no longer see your toes, you don’t want to pass this point. Then rise back up while exhaling, pushing with your heels to your original position. Take care to use good posture and not hurt knees.
- Next do as many pulls ups as you can in a minute. Indoors, you could try using a bar (like in a closet for close hangers) or set up a “chinning” or “chin up” bar in a basement or workbench area. Some home equipment have this feature, too. And you can try curling and uncurling legs behind you and using assists for knees and pulling with hands / arms.
- Next jog or use a stationary bike for 3 minutes.
- Next come lunges for 1 minute, as many as you can do. - While holding a weight in each hand (beginners can do without) and arms at sides (hands turned so that palms face each other), stand straight with feet together, knees a little bent, head up. Inhaling, move the right leg out a step, lowering the left so that your knee just about touches the floor. Then exhale while returning to original position, shoving off with your right foot. Repeat, alternating legs.
- Next come curls (biceps) for a minute. Stand or sit with your back straight and supported. With your arms down at sides, hold weights with palms facing out or up. Gently curl arms up towards shoulders. Uncurl. Repeat.
- Time to jog or use a stationary bike again for another 3 minutes.
- Next repeat the squats and lunges again for 1 minute each, unless you have access to equipment for leg work.
- And finish up with crunches and sit-ups, 2 minutes each, as many as you can do. For crunches, begin with bent knees (a little), feet flat on the floor, lying on your back with arms wrapped together across your chest. Then (1) exhale while raising your head, shoulders and chest off the floor, tightening your stomach muscles as you bend forward towards your hips, pause… (2) inhale while gently and slowly returning ALMOST to the original position, keeping your head just off the floor. Repeat. For intermediary or advanced workouts, place your hands behind or beside your head (and don’t pull it), place hands straight out over your head or pause for a couple seconds before inhaling for a more intense workout. For sit-ups, bend knees or not. It’s up to your workout and goals.
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I felt that sweat comin' out and my crunch failing that concentrated muscle group. Thanks for this post. Back to my work out again!
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