To Your Health
June, 2010 (Vol. 04, Issue 06)
A Sample Program to Get You Started
- 3-5 minutes of brisk walking
- 30 seconds of bear walks, 20 seconds of push-ups (repeat)
- 30 seconds of spiderman walks, 20 seconds of squats (repeat)
- 30 seconds of crab walks, 20 seconds of crunches (repeat) 30 seconds of duck walks, 20 seconds of push-ups (repeat)
- 3-5 minutes of slow walking
Push-Ups: Perform a standard push-up. If too difficult to perform, put your knees on the ground or change your angle by leaning against a wall.
Lie on your back and raise your legs off the ground. Grasp hands behind the head to cradle the neck, but do not pull the neck. Curl up, bringing the knees toward the chest and contracting your stomach.
Squats: Stand shoulder-width apart with arms extended in front of the body. Bend your knees, going parallel to the ground like you are sitting in a chair. Hold position for one second and return to starting position, being careful not to lock out your knees.
Animal Movements: Each animal walk below works different muscles and helps with balance, circulation, cardiovascular health, flexibility, and body toning. Make sure you breathe normally during this and all animal walks.
Spiderman walks: These are great for the hips, legs, back and arms. Start in a crouch position with your feet and your hands on the ground. Bring your right hand forward. Lift up your right leg and bring it up to meet your right hand. Make sure you keep your buttocks down; don't lift them up too much. Now bring your left hand forward. Lift up your left leg and bring it up to meet your right hand. Repeat sequence.
Crab walks. These will work your arms, back, and lower body. Begin by sitting on the ground. Put your arms on the ground behind you and lift up your hips. Walk forward on your hands and heels, trying to keep your hips as high as possible. Repeat.
Duck walks. These will work your lower body like you have never felt. Get into a squatting position with your hands at your sides. Step forward with your left foot, then with your right foot. Keep walking like this until you can't go any farther. Breathe naturally.
Bear walks. Bear walks will work your arms, back, chest and lower body. These will also get you out of breath really quickly! Find a large area to do this exercise. Put all your weight on your hands and feet. Bring your right hand and left foot forward. Then your left hand and right foot. Keep going.
This is a fun, effective workout that will enhance your physique and get you swimsuit ready. With additional movement comes greater flexibility, a leaner physique and more muscle tone. Summer shape-up can finally be an enjoyable time for physical fitness. (Note: It is highly recommended that you get full medical clearance for intense physical activity from your doctor prior to beginning any exercise program.)
Move smarter. Move better. Look better. Sounds like the perfect combination to me. So get out there and start moving! I'll see you at the beach.