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Stay Fit Day 6

Back to Week 3

Daily Exercise Tip
Give your workout a boost with some music. Research shows it distracts you from the task at hand, potentially increasing your comfort level.

Strength Training
Beginners use 5-pound weights; see instructional photos below.

One-Legged Hold with Rows
Stand with feet slightly apart, a weight in each hand, palms facing your body, and weights resting on your thighs. Shift your balance to your right leg, bending your knee to lower yourself into a half-squat, and lift your left foot about 6 inches off the ground. This is the starting position. Now lift the weights to slightly above chest level in an upright row, elbows extending to the sides. Repeat for 10 to 15 rows, and then switch legs and repeat.

Squat with Overhead Raise
Stand with feet shoulder-width apart, arms by your sides, weights in hands. As you lower into a squat, bend your arms at the elbows, bringing the weights up for a bicep curl. As you raise up from the squat into a standing position, push the weights up and over your head, bringing the ends together. Lower the weights down in front of your body, elbows slightly bent, then bring them back to your sides. Repeat 10 to 15 times.

Side Plank with Lift
Lie on your right side on the floor, feet stacked on top of one another, head resting on your straightened arm (stretched above your head). Come up onto your right elbow (it should be directly under your shoulder), and lift your hips off the floor so your body forms a straight line. Hold for 15 to 45 seconds, and then slowly lower your hips; repeat 10 to 15 times. For a more advanced move, instead of holding, lower your right hip toward the floor and lift up again; repeat 10 to 15 times. Flip over; repeat sequence on the left side.

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