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 3 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: Wednesday
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.
- rest 15 sec.
- HINDU PUSH-UPS 2 x 30 sec.
Set your REC IT on: Work: 30 sec. Rest: 15 sec. Rounds: 8
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.
The third exercise
HINDU PUSH-UP – our arms and chest are going to work some more now! Get into the starting push-up position. Before you start the push-ups however, put your feet a little bit closer to your hands and keep them wider than shoulder-width apart – there’s no straight line between your neck and your toes in this one. Put the balance center to the front as you’re bending your elbows – the face and the chest go as close to the ground as possible while the hips are still up. The hips are going down as the chest is going up. Get the center of the balance back to your feet. Perform two series, 30 seconds each. Inhale as you bend the elbows, exhale as you straighten them.
Here’s a short demonstration of the Hindu push-ups by Jason Ferrugia – thanks a lot!
See your video to control the movement sequence. See if the chest was as close to the ground as it felt when exercising.
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