Ways to get physicaly active!!!
by: Alondra Retana and John Solis
30 Minute Madness
First workout that you can do :)
1. 8-12 reps
2. repeat 8 times
3. back squat, pull-up, walking lunge, push up, sit ups, and regular squats.
Back squat
Pull- up
1. Set up your hands correctly on the bar.
2. Bend your knees and hang on the bar.
3. Pick up your body using your upper body.
4. Slowly let your body, but don't touch the ground.
5. Repeat.
Walking Lunge
Performing a series of lunges consecutively in one direction is known was walking lunges.
1. To perform walking lunges a basic forward lunge should be completed and immediately followed by taking a step through to lunge on the other leg again completing a basic lunge.
2. Each step taken should make the performer travel forward. The exercise can be completed using dumbbells or a barbell or simply using bodyweight and focusing on covering a distance or number of steps.
Push up
- Get into position by placing your hands flat on the floor, directly below your shoulders.
- Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
- Hold your body up and keep your back straight by tightening your abdominal muscles.
- Your neck and head should be bent slightly back.
- Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
- Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
- Repeat.
Sit up
- Lie with knees bent and feet flat on the floor. You can have someone hold your feet or place them under something to keep them steady.
- Place your hands behind your head, elbows pointing out.
- Engage your abs and lift your head, neck and shoulders up. Pretend you are holding a small ball under your chin.
- Hold and then return to starting position.
Squats
30 Minute Madness
Second workout :)
- 1:00 Plank
- 1:00 Burpees
- 1:00 Body- weight squat
- 1:00 Pull- up
- 1:00 Box jumps
Plank
1. Get on the floor.
2. Put your arms on the floor.
3. Pick up your body.
4. Hold for about 1 minute.
5. Rest.
6. Repeat.
Burpees
- You stand up straight.
- Bend down all like a frog and touch the ground.
- Make a plank position.
- Do a push up.
- Stand back up.
- Finally you jump.
Body weight squat
1.Start in a standing position with legs about hip-width apart and toes turned out slightly.
2.Slowly bend your knees and push your back and butt outward, not downward.
3.Put your arms out in front of you, and feel yourself able to rock back and forth on your whole foot, making your weight evenly proportioned.
4.Return to standing and repeat. Start with 10 squats and work up to 20 squats over time
fitness.gov
1. You can walk your dog.
2. Yoga
3. Sports
Mayo clinic fitness for everybody
- Playing hide and seek.
- Doing dishes, etc...