Tag: Aerobics

(Difficulty: Beginner)

Description:

• Find a distance of about 10-15 yards. Stand on your toes, and walk the full distance without letting your heels touch the ground.
• Walk all the way there and back.

(Difficulty: Beginner)

Description:

• Start lying flat on your back. Bend one knee in with your foot on the ground, and the other leg straight.
• Lift the leg that is straight in the air, all the way to 90 degrees. Keep your arms at your sides, and control the movement to lower the leg back down.
• Complete 10 reps on one side before switching to the opposite side
• Modification: if lying on your back caused you to feel dizzy, place a few pillows or lie on an incline with your head elevated

(Difficulty: Beginner)

Description:

• Find a small box or stair step to be used for a step up
• Hold a small weight in each hand.
• Place your right foot on the box, while at the same time, curling the weights up to shoulder level.
• Push through your right foot to bring your left foot onto the box. When you have stepped all the way onto the box, push the weights all the way above your head.
• Step back down from the box, leading with your left leg. At the same time, lower the weights back to shoulder level.
• Step all the way off of the box, lowering the weights straight to your sides.
• Alternate between leading with your right and left legs. Complete 5 reps on each side, for a total of 10 reps

(Difficulty: Beginner)

Description:

• Stand with one foot slightly in front of the other, knees almost straight (but not locked out!)
• Cross your arms in front of your chest
• Bend at your hips, keeping your back flat and knees (almost) straight. You should feel a stretch in the hamstrings (back of the thigh) of the front leg.
• Squeeze your glutes to lift your chest back up to the starting position. Complete 5-10 reps on one side before switching sides.

(Difficulty: Beginner)

To perform a split squat:

• Stand with one foot forward and the other foot back.
• Lower your body by bending both knees.
• Keep your front foot flat on the ground and your back heel lifted, keeping your toes on the ground.
• Lower until your front thigh is parallel to the ground, and back knee is almost touching the ground.
• Push through your front heel to return to the starting position.
• Complete required reps without moving your feet, and then switch legs to complete the reps on the opposite side.

(Difficulty: Beginner)

Description:

• Raise arms straight out in front, until shoulder height, and then lower back to your sides.
• Raise straight out to the sides of your body, making a T shape, untill your arms are even with your shoulders, and then lower to the sides of your body.
• Repeat these movements in an alternating pattern, 10 times each.

beginner pregnancy workouts (no equipment)

Description:

• In a seated position, raise the weight behind your head until your elbow is at a 90 degree angle.
• Keeping the elbow stationary, slowly raise the weight until the arm is straight in line with body.