Jump-start Your Fitness With These 4 Smart Moves!

Would you like to get started on your New Year’s Resolutions or freshen up your workout routine?
Try these smart moves if you answered yes!

Perform these moves in order (without a break if you can). After exercise 4, take a small break and then repeat the full circuit three times.

 

1)

Squat Kick: Strengthens thighs, buttocks, calves, and abdomen
A Start in a standing position, holding a light, weighted ball in front of you at chest height. 

B Squat, keeping your weight over your heels. Keep your shoulders down and relaxed. Engage your abdominal muscles. 

C Stand up and kick one leg in front of you at a 90-degree angle while pushing your arms forward. Return to position B (squat) and repeat with the other leg.
Repetitions: 5–10

2)

Squat With Side Steps: Strengthens back of thighs, buttocks, and core
A Start in a squat position with your hands clasped in front of your chest.

 B Stay in a low squat and take five to 10 steps to the left. Repeat, stepping to the right.
Repetitions: 2–3

3)

Back Lunge and Stand: Strengthens front and back of thighs, buttocks, and core balance
A
 Start in a standing position.

 B With your left leg, step back into a lunge position. Keep your front knee over your ankle. Return to standing and repeat with the right leg. 

C For a more challenging exercise, as you return to a standing position, bring the leg you lunged with in front of your body, keeping your thigh at waist height and parallel to the ground.
Repetitions: 10

4)

Sitting Twists: Strengthens abdominals and core muscles
A
 Sit on the ground or on a bench and lean back at a 30- to 45-degree angle, keeping your back straight. Clasp your hands in front of you and engage your abdominals. 

B Smoothly move your hands from one side of your hips to the other. Look straight ahead; do not turn your head to follow your hands. Keep your hips centered; do not round your back.
Repetitions: 10

Source

http://www.diabetesforecast.org/2015/nov-dec/6-moves-for-a-total-body.html , illustrations by David Preiss

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