Adult Fitness Workout # 1:
50 seconds on & 30 seconds rest for 3 rounds
(50 seconds work+ 30 seconds rest= 80 seconds per exercise x 5 exercises= 400 seconds per round x 3 rounds= 2000 seconds/ 60= 20 minutes)
Don’t forget to stretch and warm up before and after. Drink lots of water.
Center Squats
Simplified: Use a chair or table for balance and support
Advanced: Alternate between center and wide squats with a small bounce in between
Run w High Knees
Simplified: Standing w/ legs shoulder width apart, lift 1 leg as high as you can, alternate
Advanced: Put arms behind head, prisoner style
Chair Dips w Leg Lifts
Simplified: Keep knees close to body, don’t do leg lifts, go slow
Advanced: Straighten legs, pull legs up straight, engage core, alternate lead leg on lifts
Plank Hold
Simplified: Go down to your elbows, when tired go to your knees
Advanced: Lower and raise levels, alternate lead arm, hold each plank for 3 seconds
Kayakers
Simplified: Keep feet on the ground, when tired hands to floor
Advanced: Include something weighted, rotate knees opposite elbows
If possible, keep a journal of your workouts and how many you can complete per round. Push yourself to see if you can maintain the same number of reps per round or add one. If you can't, thats okay. As you get stronger, you will be able to. Baby steps.
You can find most of these exercises on youtube for an example of how each is done.
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