EQUIPMENT: NONE
ESTIMATED TIME: 5 minutes/circuit (with minimal breaks between)
PLAN: It contains just 4 exercises that should take about 3 minutes to complete 1 cycle. If time permits, do the cycle 3 times! It should only take about 10 minutes for 3 cycles.
- Park further away from the entrance of buildings
- For every hour of sitting, get up to walk for at least 2 minutes
- Make short exercise sessions part of your morning/evening routine
- Stand or walk while talking on the phone
- Do house chores (washing dishes, cleaning closets, gardening, etc.)
Happy new month Accra! Be safe and ENJOY your days, but be sure to stay active! If you’re unable to do your usual exercise routine, don’t worry. It’s very common during this time of year, but be intentional about moving every day. Here are a few ways to add some movements to your day. Small movements throughout the day can add up to big improvements to your health. Have a super FitTastic month!
HOP AROUND
TARGET: TOTAL BODY
Get your mobile phone or any object the size of a phone. Place the item on the floor (in front of you) with at least two feet distance between you and the object. While maintaining the same distance, hop around the object. Hop to the right, front, left, then return to initial position. Repeat for 30 seconds. Optional: Once you mastered the move, try going faster for more cardio benefits! You can also replace the hop with steps.
REVERSE LUNGE
TARGET: LEGS, GLUTS, & ABS
Hold your stomach tight, step one leg backwards and lower it parallel to the floor. Hold position for 3 seconds then repeat on opposite leg. Don’t allow your knee on your opposite leg to extend beyond your toe on the balanced foot. Continue alternating legs for 30 seconds.
SIDE PLANK
TARGET: ABS, OBLIQUES, BACK, GLUTES, & ARMS
Lay on one side, slightly bend knee on floor, extend opposite leg, push up on one arm while raising hips off floor and extending opposite arm upward (for balance).
Hold position for 30 seconds. Repeat on opposite side.
DIAGONAL SLICE.
TARGET: ABS & OBLIQUES
Lay on floor with one arm extended out and knees bent. Extend opposite arm toward opposite leg while raising the leg up. Continue the movements for 30 seconds. Repeat on opposite side.
