CORE & CARDIO OTHER FIT TIPS! BODYWEIGHT #1: Don’t forget to stretch: Before every workout EXERCISE you should complete a warm-up to increase blood Plank flow to your exercising muscles. After each workout you should stretch the muscle groups you worked, BROCHURE holding each stretch for 30-60 seconds. DO MORE CHORES! At Home – On Vacation Check out how many Calories you can burn while Anywhere, Anytime! doing everyday household chores… Sit Up Mopping ………………….….. 43 Calories / 15 Min. Laundry ………………………… 17 Calories / 15 Min. Inside you’ll find … Vacuum ……………………….… 43 Calories /15 Min. Doing Dishes ……………….… 22 Calories / 15 Min. Cardiovascular Workouts Give pets a bath ……………. 43 Calories / 15 Min. Sitting Watch TV ……………… 9 Calories / 15 Min. Bodyweight Strength Leg Lifts Exercises Other At Home Workout Ideas: Stretches and Core - Find a Yoga studio or Try a Guest Conditioning Pass at a Gym near home DO ANYWHERE CARDIO - Search for Workouts on Youtube! - Walk, Jog or alternate between - Rent a Yoga or Dance DVD from the two to build your capacity your Campus or County Library! - Take a bicycle ride - Most neighborhood parks have For more information, Contact: paths and fitness equipment Gardens Campus Wellness Center - Take a walk or bike ride over a Bioscience Technology Complex 118 [email protected] bridge to the beach! (561)207-5098 Aim for 30-60 minutes of Cardiovascular Activity on most days per week. Palm Beach Gardens UPPER BODY FULL BODY WORKOUT LOWER BODY Main bodyweight exercise which target your Upper Main bodyweight exercise which target your Body include: Lower Body include: Push Ups – Bodyweight Dips – Row Lunges - Bodyweight Squats – Step/Jump Ups Push-Ups With body parallel to Bring one leg forward Lunge the floor and arms and bend at the knee extended at shoulder whilst keeping toes in width, lower yourself front of kneecap and to the floor and then other leg behind with push up using your knee towards floor. pectoralis, triceps, and deltoids. To modify, push up on elevated surface like a bench or Options: Walking lunges, reverse lunges, or chair or bring knees to the ground. lunging onto a step. To intensify, try jumping To intensify, put feet up high on a bench or chair; or try from one lunge directly into another! jumping or clapping push ups! Squat From standing position, Bodyweight Row lower buttocks to the floor utilizing the glutes, Pull body away from a stable hamstrings, and surface (i.e. playgrounds work quadriceps for strength great for these – swings and and stabilization. things you can get under! Perform directly in front of a wall to ensure your form is You can also exercise your back and arms doing pull-up correct. To intensify, try jump-squats or single-leg squats. variations – work your way up from simply hanging! Perform all exercises in a row: Carefully step or jump Step / Jump Up Bodyweight Dips Push – Up onto a stable surface, Sit on edge of a stable surface approx. 10-20 inches approx. 20 inches high. Using Bodyweight Squat high. You can use a park shoulders, arms and chest, Walking Lunges bench or step in your lower body towards ground home. Perform all on to a 90-degree angle at Bodyweight Dip one side then switch, or elbows. Press up to Sit-Up alternate! straighten arms. Plank Options: Wear a backpack for extra weight, add extra To modify, bend knees and work up to full range of height or step up sideways to engage inner/outer thighs. motion. To intensify, straighten and elevate feet. *Perform each exercise for: 10-20 repetitions Perform each exercise for: 10-20 repetitions Perform each exercise for: 10-20 repetitions or 30 sec. to 1 min. *Repeat 2-4 times. or 30 sec. to 1 min. *Repeat 2-4 times. or 30 sec. to 1 min. *Repeat 2-4 times. .