Here is a quick workout for those of you who do not have time. It can be done anywhere and requires only your body weight and a resistance band. You can do this in just a couple minutes. Start with one set of each exercise, performing 15 repetitions per set. Gradually add sets or repetitions. This is so quick and easy, you should eventually work it into your schedule several times a day.
n Pushups: Do these on the floor, if you are able. If not, you can lean against a sturdy bench, a bed, or even the wall. Just remember to keep a good, stable core. Tighten your mid-section as if someone is going to punch you.
n Pulls: Fasten your exercise band to something stable. Hold both handles and pull toward you as if you are rowing a boat. You should be standing with good posture; elbows come right past your side, and squeeze your shoulder blades together.
n Split Squat: Stand with one leg forward and one back. Your front foot should be flat on the floor. The heel of the back foot can come off the floor. Slowly lower yourself down until the upper part of your front leg is parallel with the floor and then return to the starting position. Your knee (front leg) should stay directly over your ankle and not over the toe. If it goes over your toe, you need to move your front foot forward. After the required reps, switch feet. If you want to add resistance, put the band under your front foot, holding the handles at waist or shoulder height.
n Bridge: Lie on your back, knees bent, feet on the floor. Raise your hips up so that your body is straight from your shoulders to your knees. Return to the starting position and repeat. For added difficulty, try it with one leg.
As always, consult your physician before starting any exercise regimen.
-- Rich Hess is Executive Director and Fitness Trainer at Middlecreek Area Community Center. You can reach Rich at richmacc@live.com or the MACC at maccrec.org
Sports
Rich Hess's column on fitness: Make time for a quick workout
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