The following workout is a beginner workout that can also be used by the experienced exerciser as a warm up or just to switch things up a bit. Remember to get approval from your doctor if you are just getting started with an exercise program, and to get the help of a certified personal trainer if you are not sure how to execute an exercise with proper form and technique. This workout uses your bodyweight only, so no equipment is needed, and can be done anytime, anywhere.
First, warm up for 5 minutes.
Perform 12 repetitions of each exercise in circuit form (move from one exercise to the next with little rest) Repeat 1-2 more times as you progress.
Supine Draw-in Marching - Lie on your back with your knees bent, keep your feet flat on the floor and your toes pointing straight ahead. Gently draw in your navel toward your spine and contract your glutes. Slowly lift one foot off the floor with control, hold in the air for a few seconds and lower your foot back to the floor. Repeat with the other foot.
Single Leg Balance Reach - Start by standing up nice and tall with your hands on your hips. Toes should be facing forward. Engage your core and balance on one foot. With the other leg lift the knee and extend the leg forward, return to start.
Incline Push Ups - Place your hands on the wall or an elevated object like a bench. Your lower body should be aligned with your upper body. Engage your core bringing your chest toward the wall, keep your chin slightly tucked but keep your neck relaxed. Push yourself back to the starting position.
Floor Cobra - Lie on your stomach with your arms extended alongside your body, palms facing the floor. Draw in your navel, contract your glutes and pinch your shoulder blades together. Next, lift your chest and hands off the floor at the same time, keeping your arms straight. Hold the top position for two seconds. Slowly lower yourself down to the starting position.
Single Leg Squat - Stand with feet straight and hip-width apart. Lift chest, tuck chin and place hands on hips. Squeeze butt muscles, balance on one leg and lift other directly beside it. Squat as if sitting into chair, knee in-line with toe; hold two seconds. Return to start position.
Cool down with some gentle stretching.
Corinna Maggy is the owner of Corinna Maggy Fitness Consulting, and Women On Weights, a health and fitness program developed specifically for women. She is a National Academy of Sports Medicine Certified Personal Trainer and Corrective Exercise Specialist. Corinna offers private personal training, small group classes, and both individual and group weight management programs as well as corporate wellness programs. She can be reached at 605-3549 or by e-mail at firstname.lastname@example.org.