Quick Weekend Workout



Happy Weekend! Here is a Full Body Strength Training Circuit for when you are busy and keep seem the time to fit in exercise! 

Perform each movement for one minute and repeat three times. For best results complete  the workout before or after a 30 minute walk.

1.    Warm- Up Marches– stand with feet hip width apart, bend right knee and lift while swinging your left arm forward and right arm back, repeat other side


2.    Squats-– stand with feet about hip width apart. Contract the abs and keep them tight as you bend the knees and slowly squat towards the chair. Keep the knees behind the toes as you sit down on the chair for a few seconds. Contract the gluteus and hamstrings to lift up out of the chair and begin extending the legs. Fully extend the legs until you’re back to standing position.


3. Lunges- Stand holding a pair of dumbbells at your shoulders. Take a big step forward with your right leg and bend at the knees until that leg is parallel to the floor and your rear knee is just off the floor. And then push back to the starting position. Step out with your other leg and complete the press with your opposite arm.


4.  Push Ups- Down on all fours position wrists under the shoulders. Extend legs behind you and tuck toes under make a straight line from shoulders to hips, to knees. Bend your elbows and lower the body toward the floor. Use chest, shoulders, and triceps to return to start.


5. Triceps Dips- Sit on the floor with your knees bent, feet on the floor, hands on the floor behind you with fingers pointing toward body. To begin, lift hips off floor. Slowly and gently bend your elbows and lower your body close to the floor. Keep abdominal muscles tight. Extend arms through the elbows


6. Criss Cross Abs-  lie on your back with knees bent and feet flat on the floor. Place your hands behind your head with fingers touching. Use your abs to lift your head, neck, and shoulders off the floor. Bend your knees into your chest to tabletop position. Bring your right elbow to your left knee and your right leg straightens, come to the center and repeat on the other side. 


7. Bridges- lying on the back, feet flat with knees bent, arms long at your sides. Feet hip width apart, press through the heels and lift the tailbone off the floor and hips to the sky. Keep knees in line with toes. Keep knees hip width apart by activating inner thoughs. 


8. Roll-Ups- lie on your back with legs straight and arms extended overhead. Draw navel toward spine and raise arms overhead, tuck your chin and roll up one vertebra at a time reaching for your toes. Exhale and slowly return to start. 


In Health, 
Tricia
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