Before you get into your workout it’s important to warm up. Just five minutes of light activity is all you need. Things like:
1. Stand facing a desk, stable chair or table with your feet hip-width apart.
2. Place your hands on the desk, chair or table, with your wrists in line with your shoulders.
3. Step your feet back, maintaining a straight line from your head to your heels.
4. Bending your elbows, bring your chest towards the desk, using your abdominals to keep your body in a straight line.
5. Push away from the desk, straightening your elbows, returning to the start position.
Exercise notes:
To decrease the intensity of this exercise, use a higher surface, such as a high bench or a wall.
To make this exercise more challenging, use a lower stable surface.
Disclaimer: Ensure that the desk, chair or table is sturdy or placed against a wall to prevent it from moving during the exercise.
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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