Fitness Tips by Quiana
EQUIPMENT: NONE
ESTIMATED TIME: 5 minutes/circuit (with minimal breaks between)
PLAN: Follow a circuit format (completing all exercises on the list in the order shown then repeating it all from start). Do each exercise for 30 seconds then do the next one. Rest only when needed between the exercises. Repeat circuit 2-3 times for pain relief. Once you finish all your rounds, be sure to stretch and refuel your body! Have a Super FitTastic month!
SINGLE LEG BALANCE
TARGET: CORE & LEGS
Balance on one leg while while slowly raising the opposite leg behind you and extending arms out in front. Maintain position for 5 seconds then repeat on opposite side.
LATERAL LUNGE
TARGET: CORE & LEGS
Extend one leg to the side while leaning on the opposite leg. Hold position for 5 seconds then repeat on opposite side.
LEG CROSS-OVER.
TARGET: CORE & LEGS
Balance on one leg and the raise arm on same side to shoulder level. Slowly cross the opposite leg over the balanced leg then return back to initial position. Continue lifting and lowering leg 5 times then repeat all on opposite side. Note: Use a chair to help balance if needed
LEG EXTENSION WITH ARM PULL-DOWN
TARGET: CORE, LEGS, & ARMS
Balance on one leg with knee slightly bent, raise opposite leg up while pulling arm (on same side) down then return to initial position. Continue lifting leg and lowering arm 5 times then repeat all on opposite side. Note: Use a chair to help balance if needed.
REVERSE PLANK
TARGET: CORE, LEGS, & ARMS
Sit on floor with legs extended and heels down. Place your hands on the floor behind you, fingers pointing forward. Lift your hips and straighten your arms so your head, hips, and heels are all aligned. Hold position for 5 breaths. Note: Avoid this exercise if you have weak or injured shoulders.
