If you want to start regular exercising at home but you don’t really know how – start with us. We’re going to add one exercise a day for 6 days of the week.
You’ll do something new every day, and every day you’ll do a little bit more. Then take a one-day break for regeneration and start the next week. Week by week, take little steps to be active on a daily basis. You’ll know what to do.
This is Day 2 of Week 44.
For the final 10 weeks of our 52-day challenge, we combine the best exercises from Weeks 1-42 into full-body routines. You’re more than welcome to join us here. You might also want to check out the complete routines of the previous weeks.
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Week 44: Tuesday
TO DO TODAY:
- General warm-up 3 min.
- Dynamic stretching 3 min.
- ICE SKATERS 2 x 30 sec.
- rest 15 sec.
- SEATED LEG CIRCLES 4 x 30 sec.
Set your REC IT on: Work: 30 sec. Rest: 15 sec. Rounds: 6
The first exercise
ICE SKATERS – mainly good for the lower-body muscles, but it also engages the core as you have to keep your balance all the way. After a short warm-up session and dynamic stretching, get ready in the standing position – the feet hips-width apart. Pushing off the left leg, bounce to the right side and land on your right leg. The left leg goes behind the right one for a second to prepare for another bounce. Jump off the right leg to the left. Arms should work in the opposite way to the legs, to keep your balance: as you’re standing on your right leg, the left arm should be up front and the other way round. Keep going with the ice skaters for 30 seconds, then take 15 seconds brake, and go for another 30. Try to keep an even pace of jumping and remember to keep your core braced all the time.
Here’s a short and helpful demonstration by 3v – thank you.
The second exercise
SEATED LEG CIRCLES – a fully advanced version of an exercise we already know – this time with your legs straight. Sit down with your hands leant back against the floor. Lift your legs up together – straight in knees. Do a circle clockwise, and anti-clockwise, alternating, for 30 seconds, four rounds. Try to go for the full range circles.
Many thanks to expertvillage for another great video. Today do the version with the straight knees.
See the video to make sure you were holding the torso at the right level. Check if the circles were as full as you thought they were.
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