Holistic Fitness & Lifestyle
By Ruth Henao. C.P.T
CORE EXERCISES
Starting Position;
Make a plank with your body, shoulders on top of the wrists, elbows slightly pointing backward.
Knee on the floor for beginners.
Inhale as you lower the chest towards the floor and your upper arm reach a horizontal position. Exhale while pushing the body up to the starting position.
Keep the core engaged in the exercise to keep a straight position.
Perform as much as you can. Try to reach for that number 3 times per week.
As a reference; 10-20 repetitions each set.
LEGS EXERCISES
BRAKE-IN PROGRAM #1
30 minutes
No gym required. Floor mat and a stopwatch clock.
3 days per week. One day rest in between (Mon-Wed-Fri).
If you are a beginner, start with 2 sets per exercise. 12-15 repetitions. It should take you about 30 minutes to finish the eight exercises below. More, if you need more rest between exercises. Rest 1-2 minutes between exercises if necessary to recover. With practice, you gain endurance and less rest time between sets will be necessary (30-60 seconds will be enough).
EXERCISE/ MUSCLE GROUP
- Push-ups: Chest & shoulders
- Pull- ups: Back & arms
- Crunches: Core: abdominal area.
- Side crunches: Core: Obliques
- Superman: Core: Lower Back Extensions
- Squats: Legs
- Calves raises: Lower leg
- Dips: Tricep
UPPER BODY MUSCLES
Chest & Back