Monday, January 7, 2019


Sometimes beginning a workout program can be overwhelming.  There are many exercises that can be done at home, without equipment and on your own time.  With a little guidance, you can see and feel the results of exercise from the comfort of your own home.  You can get an ample amount of fitness education online and from other sources. Fitness education can increase your confidence in exercise and fitness, and help you prevent bodily injury.  

Give this weekly exercise a try, and focus on it this week.  If you do this weekly exercise for 10 min, 3 times a week you will have exercised 1,564 minutes by the end of this year! 10 min? 3X a week? You can do that! 

I promise you’ll feel and see results in your emotional, mental and physical wellness this year. You will also increase your understanding of exercises, proper form and see how attainable fitness success really is, at your own home, on your own time, and your own results! 

WEEK 1: Body Weight Squat
Proper Form: Stand as tall as you can with your feet spread slightly wider than shoulder-width apart.  Hold your arms straight out in front of your body at shoulder level, so that your arms are parallel to the floor.  
Keep your torso as upright as you can for the entire movement, with your lower back slightly arched.  Squeeze your abs (think of pulling your belly button to your spine) and lower your body as far as you can by pushing your hips back and bending your knees. (Keep your weight in your heels.)  Pause, then push yourself back to the starting position. Do this 15-20 times, rest and repeat.

Muscles Impacted:  This exercise works your gluteus (butt) AND quads (thighs) AND arms.  This compound movement also works your hips, hamstrings, calves, back and core.

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