Well, get over it! :) We'll find SOMETHING that even you can do! Let's make a healthy heart.
- MOUNTAIN CLIMBERS
This exercise is on top of every trainers To-Do-List out there!
Mountain Climbers literally work EVERY single muscle in the body. Your starting position of plank alone gets all your muscles fired up and ready to work, then you add the motion! :) Get ready to get that heart PUMPING (after all, this month is alllllllllll about heart health!) and burn some major calories with this dynamic move:
1.) Start in PLANK POSITION (exhibit A). Wrists, elbows, and shoulders should all be in alignment. Keep your abs engaged (think: pulling your belly button to your spine) the entire time. Supporting you core is crucial in this exercise for benefit and safety. INHALE.
2.) As you EXHALE, pull one knee in towards your chest and tap your toe on the ground (exhibit B).
3.) INHALE and return your that foot to starting position - plank.
4.) EXHALE and pull your opposite knee in towards your chest and tap your toe on the ground.
5.) That is one repetition.
6.) I prefer to do this exercise as a time challenge - 20 seconds on: 20 seconds off (or slower) for at least 4 minutes total - but set a goal for MAX! :)
* Start this movement nice and slow so you can learn the movement and feel all your muscles engaging. But don't waste too much time though, speed this move up and get Burning!!!!!!!!!! :) Here's a quick video on this move:
After you master the basic move - Add an extra punch by pulling your knees across the body (as shown below) at an angle to really work your oblique muscles!!!
- SUMO SQUAT
-Start with just your body weight. Eventually, ADD (a safe) WEIGHT! Your legs carry you around ALLLLL the time. They're STRONG. Make them work harder with more weight (plus, you'll burn more calories)
-Even if you don't have great knees, you can do this one
Here's a video link by Fittness.com if you need a demo
- Stand with your feet as wide apart as possible while pointing your toes outward.
- Lower your body until your thighs are parallel to the floor.
- Hold for a beat, exhale, then press back up to starting position. Repeat.
How many do I do?
- I personally like time-challenge-intervals; where I do as many repetitions as I can in a certain amount of time. For example: 25/30/45/60 seconds. Rest for an interval. Repeat.
-Repetitions, if you're a counter, you'll probably do best just counting reps. Set a goal of 12-15 reps for at least 3 intervals.
-Resting - this isn't a time to sit down, guzzle water or take a phone call. EVER. In exercise, a rest period is simple to relax the working muscles (including your mind) and hit a reset button to DO IT AGAIN! Don't let your heart rate come back to resting. It doesn't have to stay in your throat, but don't make it think it's done working either.
*Remember - If you're heart is pumping harder, you're BURNING calories.*