Holiday Workout Pt 2
Here’s the second part of your Holiday Workout. If you’ve wondered about the band; you can find them at Walmart, Kmart, and just about any sporting goods store. They are also super cheap, and you can get light to heavy resistance. Keep in mind that you have to do it in order to get results. Just thought I’d remind you.Assisted Lunge
You can use a stability ball or a chair for this exercise. Begin with the ball (or chair) on your right side. Rest your hand on top and take a big step forward with your left leg.
Inhale as you bend, exhale as you straighten your leg. As you bend your left knee, inhale and sink down into the lunge. As you rise to the starting position, exhale. Do 10-12 reps on each sides. This exercise not only improves your balance and coordination, but tones your hips, thighs AND buttocks.
Band Squat
Place the band under the arches of both feet and stand with your feet shoulder-width apart. Grasp the handles with an overhand grip, bringing them up to shoulder height with your palms facing forward. Slowly, bend your knees and push your weight back slightly (as if you are about to sit in a chair). Keep your heels on the floor. Stop just as your legs reach a 90-degree angle with the floor. Pause and then straighten your legs again, pushing through your heels, back to start. As always, avoid positioning your knees past your toe line when bending to the 90-degree angle. If you need more of a workout, move your feet wider apart. Conversely, if you need to start out a little more slowly, move your feet closer together.
Ball Deadlift
Practice this one with a ball (basket size) until you get the form down pat. Maintain a staggered stance with your body weight on your right foot. Hold the ball with your arms extended at chest level. Inhale as your bend forward, exhale as you rise to starting position. Inhale, bend forward and extend your left leg behind you and lift it up - touch the ball on the floor. Exhale and rise to start. Do 10 12 reps on each side. This is like a traditional deadlift, but it won’t hurt your knees. Once you’re comfortable with the execution of the movement you can do this with a weighted bar, barbell, or dumbbells.
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