Transcript Physical Activity On-The-Go!

 At times, when we’re on the road, at work, on
vacation, or in any situation where working out is
not necessarily the easiest or most convenient,
we make excuses that justify not getting in some
form of physical activity!
A more active lifestyle = more calories burned! Small decisions add up!
Grocery shopping
Playing with kids
Walking the dog
Gardening
Washing dishes
Cleaning house
Stretching
Cooking dinner
BACK OF ARM
BACKSIDE
FRONT OF ARM
INNER THIGHS
SHOULDER
ABS
Bicep Curl/ Upright Row
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Stand with your feet hip-width apart
and your knees slightly bent, and
hold a pair of dumbbells in front of
your thighs, palms facing up.
Lift the weights in a biceps curl,
keeping your elbows in tight to your
body.
Lower the weights to the start, turn
your palms to face thighs then lift
dumbbells up toward your chin in an
upright row, leading motion with your
elbows and keeping your shoulders
down and back. Repeat, alternating
moves.
Overhead Raise/ Tricep
Extension
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Stand with your feet hip-width apart
and hold a pair of dumbbells at your
sides, palms facing each other.
Slowly raise the weights in a large arc
in front of your body, lifting them all
the way up to an overhead position,
arms close to your ears.
From here, bend your elbows and
drop the weights behind your head in
a triceps extension. Straighten your
arms, then reverse the arc to return to
the start.
Front Shoulder Raise/
Lateral Shoulder Raise
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Stand with your feet hip-width apart
and your knees slightly bent, and
hold a pair of dumbbells in front of
your thighs, palms facing your legs.
Slowly raise the weights to shoulder
height in a front shoulder raise.
Lower to the start, then bend your
elbows slightly and lift the weights up
and out to the sides in a lateral raise,
leading the motion with your elbows.
Lower to the start. Repeat, alternating
moves.
Ballet Squat/ Calf Raise
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Stand with your feet double hip-width
apart and turn your legs out from the
hip so your knees and toes are
pointing on the diagonal.
Do a slow ballet squat, tracking your
knees over your toes and keeping
your feet flat on the floor.
When your thighs are nearly parallel
to the floor, pause and lift your heels
off the floor in a calf raise. Lower your
heels and stand back up to the start
to complete one repetition. Repeat
sequence
Reverse Lung with HighKnee
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Stand with your feet together, hands
on your hips.
Take a large step backward onto the
ball of your left foot in a reverse
lunge, lowering until your right thigh
is nearly parallel to the floor.
Push off your left foot, straighten
your right let, then bring your left leg
through to the front of your body,
lifting your left knee to hip height.
Step back with left foot into another
reverse lunge, then return to the start.
Repeat on other leg.
Side Lunge/ Abductor Lift
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Stand with your feet and knees
together, hands on your hips.
Take a large step with your right foot
and lower into a right side lunge.
Push off your right foot and balance
on your left leg as you
simultaneously lift your right leg up
and out to the side of your body.
Return to the start. Repeat,
alternating sides.
Superman
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Lie facedown on the floor with your
legs together and your arms
stretched overhead along the floor.
Simultaneously raise one leg and the
opposite arm off the floor and hold for
two deep breaths.
Lower to the start and repeat,
alternating sides.
Straight-Leg Donkey Kick
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Get on all fours with your hands
directly underneath your shoulders
and your knees directly underneath
your hips, one knee lifted off the floor.
Bring the lifted knee in toward your
chest.
Next, extend it straight out behind
you, lifting it slightly toward the
ceiling while keeping your hips
square. Bend your knee, bringing it
once more into your chest, replace it
on the floor, then repeat on the other
side.
Feet-Up Crunch
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Lie on your back with your hands
behind your head, fingertips touching
but not laced, your knees bent, and
your legs lifted over your hips.
Slowly lift your head, shoulders, and
upper back off the floor, keeping your
chin lifted off your chest and your
elbows out to the sides.
Hold briefly, then uncurl, return to the
start, and repeat right away.
AROUND THE CLOCK
Stand with feet together and jump
as if hitting 12, 3, 6, and 9 on a
clock. Continue for time.
JUMPING JACKS
Stand with feet and knees together,
lightly jump into a wide stance
and raise your arms
completely overhead. Light
jump back to starting position
and repeat for time.
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STEAM ENGINE
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MOUNTAIN CLIMBERS
Stand with feet hip-width and place
hands behind head. Bring one
knee up to hip and touch with
your opposite elbow. Alternate
for time.
Start in push up position then jump
one foot up toward your chest,
keeping butt and hips square.
Return to start and repeat on
alternating sides.
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These few moves are great anywhere you go as long as you have
dumbbells, bands, or anything providing resistance and the willpower to
get moving!
Ask yourself these questions, and then design a program that fits around
you!
How many days out of the week can I commit to my program?
Do I travel a lot?
Do I have a family/spouse?
What activities do I like to do?
What activities would I like to do in the future?
Do I have any health problems, injuries, or physical limitations?
Reaching your fitness goals leads to a happy and healthy life, and we’re
here to help you do just that!
http://www.acefitness.org/getfit/