12 Minutes of Christmas – Home workout – Week 2

Posted: December 5, 2010 in Fitness
Tags: , , , , , , , ,

I had fully intended on embarrassing myself this week with a little home video of me in my Christmas PJ’s pounding out some drills, but I’m not getting on very well with iMovie, so my pride will be spared, at least for one more week.  This week is nice and easy and focuses on core strength.  Just what we need to get us through all those family dinners.

What you need:
– A timer – this week’s routine is, once again, Tabata inspired – that means 20 seconds on, 10 off. I personally use Round Timer on my iPhone (http://itunes.apple.com/ca/app/round-timer/id286228072?mt=8), but GymBoss puts out a good one too: (http://www.appstorehq.com/gymbossintervaltimer-iphone-88520/app).  Worst case:  a watch with a seconds timer.
– A medicine ball (or basketball/soccerball)
– A wall
– The floor
– A glass of good cheer (for when you get parched)

Exercise one:  Woodchopper

8 sets (4 to the right, 4 to the left – alternating)  20 seconds on, 10 seconds off.  Be sure to pivot on your rear foot as you extend and rotate to the opposite side.  Squat in good form (weight on heels, knees not extending beyond toes).

Exercise two:  Medicine ball Torso Rotation

8 sets – 20 seconds on, 10 seconds off.  Draw your belly button into your spine.  Feet can come up or stay down.  If your form becomes compromised – take an extra break.

Exercise Three:  Supermans

8 sets – 20 seconds on, 10 seconds off.  It’s very important to strengthen the lower back when you’ve done abdominal work.  There are a couple of options for this exercise:  Option A: both hands and feet up, both come down.  Count 2 up, 2 down.  Option B: opposite hand and foot (ie right arm and left leg lift).  Don’t try to kill this exercise – it’s subtle and requires control.  Only extend to mild tension.

Well, that’s it.  Hope you enjoy them.

In health, Sandy


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