Working Out-In by Jackie Simmons, Fitness Instructor
It’s starting to get cold and dark outside. So what’s a girl to do? You don’t have to go out in the dark cold evenings just to get a good workout. Here is a workout that can be done at home in less than 1 hour and only requires a set of dumbbells, a mat and a chair. Do 3 sets of 12 repetitions.
Warm up – March in place for about 1 minute
Stand or sit, holding a dumbbell in each hand with palms facing upward. Position your feet shoulder width apart. Lift and lower the dumbbells (3-10 pounds). Don’t forget to brace or engage your abdominal muscles while inhaling and exhaling through the movements.
Carefully choose dumbbells. Start with a light weight and increase the weight so that you are challenged but allow you to complete the sets with proper form. Stand up straight with a dumbbell in each hand. Hang arms at your sides. Palms should face the thighs. Feet should be a little less than shoulder width apart. Begin the lunge.
For this exercise, you should not select weights that are too heavy; they can cause undue stress to the shoulder joint. Select a weight that allows you to do 8 to 12 lifts.
Stand upright with feet shoulder width apart or a little less depending on your comfort. Hold a dumbbell in each hand at the sides or in front. Brace or engage the abdominal muscles, inhale and lift.
Stand upright or sit on a bench with your back straight. Hold a dumbbell in each hand at the shoulders with an overhand grip. Place thumbs on the inside with knuckles facing up. Raise the weights above the head in a controlled motion, ensuring that you do not slam the arms upward and stress the elbow joint. Exhale as you push upward. Return dumbbells to the shoulders. An alternative is to raise arms one at a time instead of both arms at once.
Lie on your back using an exercise mat or a towel. Bend at the knees. Start with your feet on the floor or slightly elevated off the floor in a table top position. Hands can be clasped behind the head, folded across the chest, or extended beyond the head for more intensity. You can also change the move by pulling one knee into the chest as you lift up. Brace or engage the abdominal muscles. Inhale and start the exercise movement.
Cool Down – Relax – take deep breathes in and out very slowly.
Now, don’t you feel much better that you did some type of workout instead of just sitting around looking at the television? Even when it’s dark and cold outside, try one or two of these exercises until you can do them all.
Nothing beats a failure but a try. Enjoy your winter!
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