Before you get into your workout it’s important to warm up. Just 5 minutes of light activity is all you need. Things like:
Walking
Jogging on the spot
Pumping your arms
Shoulder rolls
Controlled punches
Circular ‘windmill’ arm movements in the air.
1. Start in a standing position.
2. Maintain hip-width space between your legs and step your right foot backwards.
3. Bend both knees, bringing your right knee towards the floor, while keeping your torso upright. Ensure your front shin is vertical as you step backwards.
4. Straighten both knees as you return to a standing position.
5. Repeat, stepping backwards with your left foot.
Exercise notes:
Stand next to a bench, wall or desk for balance support if needed.
To make this exercise less challenging, hold onto a wall or reduce the depth of the lunge.
To make this exercise more challenging, hold weights such as filled water bottles or increase the depth of the lunge.
Disclaimer: Use support if balance is limited.
After your workout, cool down by following any of the warm up activities again for 5 minutes. This is also a great time to stretch your muscles holding each stretch for 20-30 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn’t feel discomfort or pain. Don’t bounce through these, just slow steady movements.
Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.
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