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 kneeling position on your hands and knees.
2. Extend one leg behind you, leading with the heel and keeping toes pointed towards the floor.
3. Straighten the knee.
4. Return to the starting position, then repeat on the opposite leg.
Exercise notes:
If kneeling is uncomfortable, place padding under your knees (e.g. a folded towel) or complete the exercise in standing, holding onto a wall, desk or bench.
To make this exercise more challenging, hold the leg extended for 5 seconds.
After your workout, cool down by following any of the above 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.
Blog
