Workout #6: Good Mood

Adult  Fitness Workout # 6:   

50 seconds on & 30 seconds rest for 3 rounds

Don’t forget to stretch and warm up before and after. Drink lots of water.

Squat Jumps

Simplified: Squat down, reach up  

Advanced: Use something weighted

Simulated Jump Rope

Simplified: Skip, keep arms to sides

Advanced: Jump with alternating high knees

Crunches

Simplified: Keep arms to sides, lift shoulders off floor

Advanced: Keep feet off the floor, reach for heels

Run High Knees w Get Down

Simplified: Lift alternating legs, lower to floor, get up, repeat

Advanced: Run with knees moving in and out

Tuck Jumps w Side Touch Downs

Simplified: Leave out side touchdowns, pause in between

Advanced: Go hard or go home

CHC Walking Club

CHC Walking Club

Walking is one of the simplest and safest aerobic exercises you can do. It will help you strengthen your bones, control your weight, and condition your heart and lungs.

· Decrease the risk of heart attack/ type 2 diabetes

· Control weight/ burns body fat

· Improve muscle tone

· Reduce Stress

· Increases energy

· Lowers high blood pressure

· improves efficiency of your heart and lungs

Mondays, Wednesdays & Fridays

12:05-12:30p

(begins March 4, 2013)

Meet in front lobby with sneakers on. (weather pending)

Let’s get healthier together!

8 Minute Workout: PUSH YOURSELF

If you don't think you have any time to workout consider this 8 minute workout from Women's Health Magazine. As with any workout the goal is to do as many repetitions as you can in the time allowed but with good form. Doing an exercise the wrong way can not have as effective an effect on your muscles and can even cause injury. For proper techniques, take the time to look up any of the moves below on youtube so that you can have a visual guide as to what to do and more importantly, what not to do.
So, try these 8 exercises for 50 seconds each. Give yourself a quick 10 second rest and move onto the next one. The goal is to push yourself, challenge and confuse your muscles, and get it done in a shorter amount of time. It's only 8 minutes and when it is done, you will be glad that you did it!
Pick a date and a time and make it happen.

1- Power Squat aka Squat Jumps



2-Bucking Hop aka Plank Jumps

3-T-Rotation aka Plank Twist

4- Hip Extensions

5-Judo Pushup aka Dive Bomber

6- Duck Walk

7- Plank Walkups

8-Speed Skater Hops

For more details of each workout click here: http://www.womenshealthmag.com/fitness/body-weight-power-squat?workout=36119