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HealthWatch-Getting outdoor ready

The late evening news on KEVN Black Hills Fox Sunday
Published: Apr. 29, 2022 at 10:20 AM MDT
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We’re heading into the heart of spring and that means people spending more time outside getting some exercise. YMCA group exercise coordinator Nicole Craig gets you ready to go in this week’s edition of HealthWatch.

“Hello and happy April. You know what that means? Time to get outside. So we’re going to strengthen our lower body and our core. So everything else is going to be just awesome when we hit that bike path or the pavement or just hiking in the hills. First thing we’re going to start with is 15 squats. They can be regular, they can be wide or they can be sumo, whatever you prefer. Down and up, keeping the chest high. Hands can be out forward as long as we don’t tilt forward. Hips drop straight down and knees are tracking above the foot and ankle. 15 of those and then we’re going to hit the deck and work on core. Bicycle is the first move that’s up. Hands are behind the head. You can bring both knees in. And we’re going to start extending one leg, bringing the opposite shoulder to the opposite knee. 15 of these. Then it’s back to legs. We come back up and this time we have curtsey lunges. We’re going to hit not only the quads and the hips but also the abductors and the hamstrings. So plant one leg down, other leg goes behind, and we lunge down, tall. Lunge, tall. 15 on one side and then, of course, you’re going to switch to the other side. Plant the other leg, down, tall. After those, we are going to hit the trail, mountain climbers. Nice tall plank position. One knee in, alternating, in, out, in, out. The speed, of course, is up to you. You’re going to do 15 of those as well. Then back up, speed skaters. This one we’re going to do for a total of 30 times. Plant one, leg, push off with that leg to the other side. Speed is up to you. Add the arms if you would like. However wide you jump is up to you as well. Then we’re back down for reverse crunches. Hands alongside the body, legs are up. All we’re going to do is tilt the hips up and bring the knees toward the chest. 15 of those. Repeat that circuit one more time and you’re ready to hit the great outdoors. I’m Nicole Craig for HealthWatch.”