Saturday, May 3, 2014

Awesome Circuit without the gym

I found this 13 minute workout and wanted to make sure I kept it close. It's actually really good and I can feel it after only a very short time.   Perform all for 60 seconds each.

1. Still Arm Hold

Keep your hands at your sides, facing your body.
Raise both arms away from your sides like a bird in flight, keeping a slight bend in the elbows and arms no higher than your shoulders. Hold your arms strong (no sagging shoulders!). You should be able to draw a straight line from fingertip to fingertip.
Hold and maintain posture throughout.

2. Alternating Kicks
Stand in mountain pose with your feet hip-width apart, abs tight.
Kick your right leg out in front of your body and at the same time raise your left arm.
Alternate right leg, left arm-left leg, right arm, keeping legs below the hips as you kick and arms below shoulder height as you reach.

3. Butterfly
Stand  feet hip-width apart.
Raise arms with your elbows out to the side and palms facing forward.
This should look like a goal post.
Make a fist and slowly bring your elbows in to touch with knuckles facing away from your face. You should be able to see your manicure.

4. Knee Lifts

Stand  feet hip-width apart.
Lift your right knee as high as you can, but don't go past your waist. Hold for 5 seconds, then lower it. Alternate knees. Stay tall and keep your abs engaged and hips squared.

5. Arm Reach March
March in place.
While marching in place reach both arms up toward the ceiling as you draw in your abs.
Lower arms to shoulder height and reach out to the sides
 Alternate reaching both arms up and out while marching

6. Biceps Curl
Stand  feet hip-width apart knees slightly bent and weights in each hand. Hold your arms against your sides with your palms facing inward.
Hold your tummy in, and keeping your elbows close to your sides, curl your forearms toward your shoulders so that you can see your manicure. Pause for a second, and then gradually lower your weights back to their starting position.

7. Modified Jumping Jack.
Stand  feet hip-width apart.

Step one foot out to the side and tap. At the same time, raise your arms above your head and clap. Return to the starting position and alternate side to side at a steady pace.

8. Sit and Lean
Sit on the edge of a chair, feet hip-width apart, with your abs engaged and your shoulders relaxed.

Raise your left arm above your head and slowly lean to the right until you feel mild tension on your side. Don't lift your butt from the chair or lean forward or backward. Hold for 30 seconds. Return to the upright position.
Switch to the other side. Hold for 30 seconds.

9. Sit and Stand
Sit in the middle of a sturdy chair without arms.

Keep your feet flat on the floor with hands on your thighs closer to your knees.

 Lean forward, so that your nose is over your toes, then stand up.

Bend at your hips and slowly lower your weight down while reaching back with your butt and sit back down.

10. Jog Easy in Place
Stand tall and walk moderately in place.

Move to a quicker speed by lifting your feet only an inch or two off the floor for 20 seconds.

Swing your arms from your hips to your shoulders as you jog easy.

Alternate 10 seconds of brisk walking and 20 seconds of easy jogging for a total of 60 seconds.

Feel free to walk forward and back or around the couch or wherever your walk takes you. Then walk to thehall.

11. Wall Pushups

Stand facing a wall with your feet slightly apart and your knees slightly bent. Extend your arms in front of you to the wall with your elbows slightly bent. Keep your abs tight.

Lean forward slightly and place your palms against the wall. Bend your elbows until your nose nearly touches the wall. Push back out to the starting position. (If it is too hard to get your nose to the wall, go a quarter of the way.)

12. Leg Lifts Abduction

Stand  feet hip-width apart. Touch only if you need to balance.
Raise your left leg out to the side in a smooth movement while balancing on your standing leg, and return. (No leaning to the side; keep abs tight.) Do 10 times on the same leg.
Switch legs and continue on the other side.

For 3 minutes, march slowly to lower your heart rate. (Change your tunes to a slower tempo.)