Wednesday, November 21, 2012

Get off the Couch - Week 2

So how are you doing with your exercising?  Even if you are not following the Get off the Couch program, I hope you are moving more.  Have you been inspired? I have heard from some of you who are really making an effort to try. You are inspiring me to work even harder to create a realistic program for the sane.  I appreciate your feedback.

Starting this week you will need a fitness ball. These can be purchased for less than $12.00. Make sure to inflate it!

Always make sure to hydrate before, during, and after your workout. This is important to prevent cramping and headaches that can come from dehydration.

Disclaimer - consult with your doctor before beginning any exercise or diet program.  :-)

Day 1
Get up off the couch! Shadow box for 1 minute. Bob and weave, bounce on your toes. Rest. Try another minute, and then another. Celebrate by inflating your new fitness ball and hydrating. You can do it!

Day 2

Get up off the couch! Lay on the floor with your calves on your fitness ball. If you didn't get the fitness balll use your couch, but the results will not be the same. Ready? Lift your butt high up off the floor (no using hands for balance, use your core) and hold it for 1 minute. Then try one leg for 15 seconds, then the other leg for 15 seconds. Rest, drink some water, then repeat 5 times. Yay!!! You did it!

Day 3
Get up off the couch! Ready? Lay on top of your fitness ball, tummy down. Put your hands on the floor in front of you and your toes on the floor behind you. Pick up your right hand and left leg simultaneously and hold them out straight while you balance on the ball. Hold that for 20 secs then switch arms and legs and hold again for 20 secs. Repeat 9 more times on each side. No fitness ball? Do the same exercise from a push-up position or on your hands and knees. Yes you can!! Great job. :)

Day 4
Get up off the couch! Stand tall and straight, raise your right knee waist high and raise you right hand over your head. Now slowly bend your standing leg just a few inches then come back up to standing. Now try the other leg and arm. Alternate until you have done 10 on each leg. You can make this a little easier by holding on with one hand while you bend, or harder by holding a hand weight or can of soup in your raised hand. Yes you can! Great job!!

Day 5
Get up off the couch! Tonight we will learn a modified burpee. Get into a pushup position with your hands up on the edge of the couch (on your knees is okay). Do 1 pushup bringing your chest all the way down and back up again and keeping your butt in line with your back and legs. After you have done a pushup, stand up and do 1 jumping jack. Repeat 9 times. Drink some water. To add some challenge, do a regular pushup from the floor instead of with your hands on the couch. You can do it! Great job!!

Day 6
Get up off the couch! Ready? Sit on the floor with your legs straight out in front of you, toes pointed. Sit up straight and tall with your arms up high. Pull you knees into your chest and hug them tight, balancing on you bum. Hold for 20 seconds. Stretch back to start then use your arms to climb an imaginary rope hand over hand making sure to twist your body, reach and pull 20 times. Rest and repeat the whole sequence 9 times. Hydrate. Great job! I knew you could do it!!

Day 7
Stay on your couch!! Today is a rest day, you deserve it. But if it is a lovely day, I suggest taking a loved one for a short but brisk walk. (Hint, hint.)   


No comments:

Post a Comment