I've had requests for a workout challenge to keep people motivated and to provide variety. Feel free to try these workouts, but start slowly and build up your strength and tolerance. I would suggest getting a fitness ball or exercise ball or swiss ball or whatever you want to call it. If you do not have a ball, do the workout without it.
1) Push ups with hands on the ball. Do 10 reps (either with your knees off the ground or on the ground). Hold when you are closest to the ball (or ground) for 5 seconds, then return to the top. You won't be able to do as many as you would if you did not pause at the bottom, but you will amplify the results if you do.
2) Standing one leg squats. Stand close to a wall or door jam for support. Life one leg off the ground and squat down as far as comfort will allow you, stop, count to 5 and return to the top. Perform 10 reps for each leg.
3) Standing calf raises. Hold on to the wall for support. Rest one food on the opposite calf area and slowly life yourself onto your toes. Hold at the top for 5 seconds and then lower, do 10 reps for each leg.
Repeat this small, yet very effective, circuit three times or however many times you can do it in 20 minutes. Rest the next day and do it every other day. Try it for a month and let me know the results.
Until next time!
A.J. McAlendin
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