HealthWatch--Full body workout

Published: Sep. 23, 2021 at 7:07 PM MDT
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There are plenty of things you can do to stay in shape at home. This week, Rapid City YMCA group exercise coordinator Nicole Craig has some great ideas to keep you going.

“Hello. Today I’m going to demonstrate a full body hit workout, so that way you’re going to get some strength training in and some cardio in, all from the comfort of your own home. We’re going to start nice and easy with 30 jumping jacks, and they can be regular or half jacks. Out and in, alll the way up to 30. If you didn’t want to jump, just tap it out side to side. After the jacks, we’re going to have a nice easy squat position. You can be narrow, wide or sumo, doesn’t matter to me. I’m going to go with a nice neutral side squat. Down and up. Chest is high. Looking forward, just dropping the hips down. Knees are staying over the feet, not over the toes. 20 times. After those 20 squats, we going to go right down onto the ground for push ups. It doesn’t matter if you’re on your toes or your knees. A pushup is a pushup, so don’t let anybody tell you otherwise. Abs are tight so that back is flat. Hands can be narrow or wide as long as the chest comes right in between them. Up in that plank position. Down. Up. Or knees down, down, up. We only have to do ten for this round, so nice job. After those, we’re going to come back up for our lunges. Lunges, you can lunge forward or backward. I’m going to do a backward lunge because i happen to like that balance a little bit better. Feet are hop width apart. One leg goes back and we lunge down . As you lunge down, you want those legs to be in that 90-90 position. Knees.over ankles in the front, in the back knee pointing straight at the ground. So we’re going to do a total of 20. After those, you guessed it, ten more pushups. We’re going to finish this round up with some bicycles. Opposite shoulder into the opposite knee. After those 320 bicycles, we’re going to plant those feet down and then bridge, releasing that lower back, bringing those hips up as high as we can. And once we’re done with 20 bridges, we’re going to bring those hands back and finish with some good old fashioned curls. I’m Nicole Craig with the YMCA and HealthWatch.”