Friday, November 30, 2012

Get off the Couch - Week 3

Are you starting to see results from moving more? It should be getting a little bit easier every week.

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!! Ready? Get down into a push-up position. Hold it steady and walk your feet toward your hands as far as you can go without bending your knees, then walk them back out. Put your knees on the ground and do one push-up (or keep your knees up to challenge yourself). Repeat the whole sequence 9 times. Hydrate. Relax. See that? I knew you could do it!!

Day 2
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 folded like I Dream of Jeanie. "Walk" backwards using your butt cheeks (yup you read that right) all the way across the room, then do it again going forward. Use your core muscles to keep you balanced and going in a straight line. Don't use your hands. Rest and repeat the whole sequence 4 times. Hydrate. Great job! I knew you could do it!!

Day 3
Get off the couch! Ready? Stand tall with your feet together and your hands on your hips. Step out to the right with your right foot as far as you can, bending your right knee and keeping your left leg straight (this is a lunge). Bend at the waist leaning toward your right foot with your chest facing right and touch the floor with your fingers on either side of your foot. Straighten at the waist a

Day 4
Get off the couch, get your fitness ball and get ready! Put your chest on top of the fitness ball and roll forward until you are in a push-up position with your legs on the ball and your hands on the floor. Do one push-up as far down as you can and then back up again. Touch your right hand to your left shoulder, using your core muscles to help stabilize you. Replace your right hand, then repeat wit

Day 5
Get off the couch, get your fitness ball and get ready! Sit on the floor with your feet stretched out in front of you, toes pointed and back straight. Hold your fitness ball high up over your head. Turn your torso to the right and touch the ball to the ground, return to start and repeat on the left. Breathe. Repeat the sequence 9 times. Rest, hydrate, and repeat all. To add a challenge, hold your legs up off the ground a few inches instead of leaving them on the ground. For additional challenge, use small hand weights or cans of soup instead of the ball. You can do it! I know you can!!

Day 6
Get up off the couch! Today we're going to roll like a ball. This is fun! Sit on the floor and hug your knees to your chest and balance on your bum. Without using your hands, roll backwards as far as your shoulders then back to balancing on your bum. Repeat 4 times, then rest and repeat the whole sequence again. To make this more challenging, straighten your legs in the air and hold your ankles, increase the roll count to 10 and your reps to 4. You can do it, I know you can!

Day 7
Stay on the couch today! Get some rest, you deserve it. :)

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