HOME WORKOUT
Please do a daily home workout for ~ 45 minutes. If possible try to get together in groups for mutual support. One example workout is below … feel free to substitute exercises if you have favorites.
Stick to the on/off/rest time and do vigorously to achieve some aerobic benefit as well. For those with smart phones there are lots of Tabata timer apps.
Warm-up – 2 minutes of Jumping Jacks
Stretch – 5 minutes of light stretching
Workout – Tabata (sets of paired exercises, done for 20 sec with 10 sec off – do pair 4 times/take a 1 min break
1st Pair – Pushups/Crunches (5 min)
Pushups – 20 sec; 10 sec rest
Crunches – 20 sec; 10 sec rest
Repeat 3 more times … than rest 1 mi
2nd Pair – Jumpies/Scullers (Sculling Sit-ups) (alternate exercises as above – 5 min)
3rd Pair – Mountain Climbers/Back Extensions (Supermans) (5 min
4th Pair – Squat Thrusts/Planks (5 min
5th Pair – Standard Squats/Bridges (like reverse plank – on back with feet flat on floor, raise butt to create “bridge”) (5 min)
6th Pair – V-Crunches/Lunges (5 Min)
7th Pair – Wall Sits/Compass Jumps (start in center of “compass” … jump N, back to center; jump S, back to center, etc) (5 min)
Add pairs or repeat pairs if you’d like. When done, do at least 10 minutes of good stretching.
