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 33