Here’s some additional exercises for a little cardio followed by a form of squatting. If you have not exercised for awhile and feel really “out of condition”, check with your doctor first to see if it is OK to do these exercises.
Doing 2 sets of 10 reps for each exercise (combined with the other ones sent earlier). 3X/week may help to keep you in good condition, until you can resume training with your trainer.
Just remember for each exercise:
- Warm up about 5 minutes or more before doing the exercises
- Maintain good postural alignment, especially be mindful of your low back.
- Keep breathing; never hold your breath
1. Begin standing with your feet side-by-side, arms at your sides.
2. Simultaneously jump your legs a few feet apart while sweeping your arms overhead.
3. As you land, rebound quickly and jump your feet back side-by-side, sweeping your arms back down.
4. Continue jumping your feet together and apart, sweeping your arms at the same time.
Sometimes jumping gets a bad rap, but when it comes to increasing bone density it can be a good thing. A jumping jack is one of the best plyometric (plyo) exercises out there, and it’s a fantastic cardiovascular drill. If you’re looking for a way to improve your quickness, this is the exercise.
If this is too much for you, you can modify by not jumping and moving one leg each time you sweep your arms overhead.
1. Stand with your feet about hip-width apart, arms by your side.
2. Drive your right heel towards your glute, bringing your left arm in front of you, as if you were running.
3. Alternate quickly, bringing your left heel towards your left glute, bringing the right arm forward.
4. Alternate legs and arms as quickly as possible.
This drill stretches your quadriceps as well as giving you a quick cardio boost.
1. Stand with your feet much wider than hip-width apart, toes pointed out.
2. Pushing your knees out and hips back, lower into a squat until your legs form a 90-degree angle.
3. Pushing through your heels, use your hamstrings and inner thighs to rise back up to standing.
If you have questions about any of the exercises we have sent for home workouts, contact Debora at firstname.lastname@example.org.