Jasmine's Place Issue No. 16 - August 2015 | Page 33

Warm up: 1 min jumping jack, 1
min skip, 1 min jogging on the
spot.
15DB swing
15 Push up (modified if necessary)
100 skips
15 DB Reverse lunges (15 per leg)
100 skips
15 Chair dips (using a chair or
bench)
30 sec plank
30 Mountain climbers
Instructions
Perform all 7 exercises as a circuit –
one exercise after another till the
without rest
Rest at the end of each circuit for
30-45 seconds
Repeat the circuit 2-3 times
performing the prescribed reps
Stretch
If you are not familiar with any of
the exercises, please look them up
on you tube to know how to
perform them.
Dumbbell Swing: Begin with legs
about shoulder-width, grasping top
of the Dumbbell with a hand on
each side.
Push glutes back, bend forward at
the hips and let your arms swing
backward through legs. Then drive
hips forward to swing Dumbbell to
shoulder height. Your body should
be in a straight line at the top of the
swing.
Tip: “Remember… the power comes
from the glutes and hamstrings, not
the arms. Your arms are just along
for the ride. ”
Push up: Lie chest on the floor with
hands slightly wider than shoulder
width. Raise body up off floor by
extending arms with body straight.
Keeping body straight, lower body
to floor by bending arms. Push
body up until arms are extended.
Repeat.
Tip: “Both upper and lower body
must be kept straight throughout
movement.”
Reverse lunge: Holding one
dumbbell on each side step back
with one leg while bending
supporting leg plant forefoot far
back on floor. Lower body by
flexing knee and hip of supporting
leg until knee of rear leg is almost in
contact with floor. Return to
original standing position by
extending hip and knee of forward
supporting leg and return rear leg
next to supporting leg. Complete all
reps on one leg before proceeding
to the next.
Bench Dips: Place hands on edge of
.
bench,
straighten arms, slide rear
end off of bench, and position heel
on the floor keeping your back near
the edge of the chair. Lower body
by bending arms until slight stretch
is felt in chest or shoulder, or rear
end touches floor. Raise body and
repeat.
Plank: Lie prone on mat. Place
forearms on mat, elbows under
shoulders. Place legs together with
forefeet on floor. Raise body
upward by straightening body in
straight line. Hold position.
JASMINE'S PLACE
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