Working up a sweat at home
published: Wednesday | June 2, 2004

Kenneth Gardner - THE FITNESS CLUB

The warm up

START IN the normal standing position with your arms by your sides.

1. Step four places to your right by placing your left foot behind your right foot, and swing your arms and touch your palms together above your head.

2. Step four places to your left by placing your right foot behind your left foot and swing your arms and touch palms together above your head.

3. Alternate your movements from right to left and swing your arms and touch your hands above your head.

EXERCISE #1

Stand with your feet comfortably apart with your arms stretched above your head.

1. Bend forward at your waist, keeping your back straight.

2. Stretch your arms as far forward as you can and hold that position to the count of five.

3. Return to the starting position and stretch upward.

4. Lean to your left and stretch as far as you can and hold that position to the count of five.

5. Return to the starting position and stretch upwards on your toes.

6. Lean to the right and stretch.

7. Return to the starting position.

8. Lean backwards and stretch.

9. Return to the starting position.

Do four repetitions of the routine then rest for a short while. Do three sets of the routine.

EXERCISE #2

Start by lying on your back with arms stretched out.

1. Raise both your arms and your left foot to touch each other at the highest point, breathe in deeply as you raise your arms and leg.

2. Lower both your arms and leg to the starting position,breathe out slowly but deeply.

3. Raise your right foot and both arms to touch together at the highest point, breathe in deeply.

4. Lower both arms and leg slowly to the floor, breathe out slowly but deeply.

5. Do 10 repetitions of arms and alternate leg raisers then rest for a short while.

6. Do three sets or more of the routine.

EXERCISE #3

Lie on your back with your arms stretched beyond your head.

1. Raise your legs upward until they are at a 90 degree angle with your hips.

2. Move your legs apart until you feel the tension on the inside of your thigh, hold that position to the count of five.

3. Bring your legs together then lower them to the floor slowly, breathing out slowly but deeply.

4. Do 10 to 15 repetitions then rest for a short time.

5. Do three to five sets of the routine.

Kenneth Gardner, Exercise Physiologist at the G.C. Foster College of Physical Education and Sport.