Workout at Home with Beth Oliver

Fitness expert, Beth Oliver, came and stayed during the entire show to demonstrate how to work in a workout during our program's commercial breaks.  This is what you need to know:

 Here are 5 top tips for at home workouts :

  1. Work from largest to smallest muscle groups.
  2. The more joints moving the better.
  3. Start with just your own body weight.
  4. Add locomotion (like moving across the floor), larger range of motion or external resistance (like weights or bands).
  5. Use active rest like switching to the other side, or stretching when you get tired.

Exercise set 1

Standing lunges with hands behind head (option: hold on to the back of a sturdy chair)

  • Stand with feet hip width apart.
  • Step left foot back generously, stay on the ball of the back foot, both hips facing straight forward,bend the back knee as you lower towards the floor.
  • Reverse to stand.
  • 8-12 on each side

Standing cat cow stretch

  • Stand with feet shoulder width or wider. Hands on the thighs, knees soft Curve the back, drawing the belly up.
  • Arch the back looking up and lifting hips slightly.
  • 3-4 x

Do this set as many times as you can in the commercial break.

 

 Exercise set 2

Warrior 2 with standing abs

  • Stand with feet about 3 feet apart.
  • Turn back leg in slightly and front leg out so the toes are pointing straight forward.
  • Bend the right hip and knees as much as you are comfortable with.
  • Keep shoulders lined up over hips.
  • Place hands behind head.
  • Tip right elbow to right knee, reverse to stand. Rotate torso over back leg.
  • Return to center, 8x
  • Repeat other side.

Do this set as many times as you can during the break.

 

 Exercise set 3

Plie Squat and low back stretch

  • Stand with feet about 3 feet wide.
  • Both legs turned out comfortably from the hips.
  • Place hands behind head. ( option: Hold the back of a sturdy chair)
  • Bend knees and lower as deep as possible.
  • Return to stand, 12-16x
  • With feet together, draw right leg up to your chest and hold knee in, with back straight.
  • Reverse to stretch other side.

Do this set as many times as you can in the break.

 

Exercise set 4

Tri-ceps dip and seated lateral stretch

  • Sit on the edge of a sturdy chair, feet firm on the floor.
  • With hands on the seat, fingers wrap towards hips.
  • Slide hips off, just in front of the chair.
  • Bend elbows, lowering the body until elbows are at a right angle.
  • Press back up.
  • Do 8-12
  • Seated with Right arm Overhead, lean left and hold a few breaths.
  • Reverse to stretch other arm

Do this set as many times as you can during the break.

 

Exercise set 5

Push-ups and Childs pose

  • With knees stacked under hips, and hands open wide, bend the elbows lower chest towards floor.
  • Push back up. ( option; knees farther back with the body angled on a diagonal, option: legs extended on the toes)
  • Do 8-12x
  • Sit back hips to heels and reach arms forward to stretch.
  • Take several breaths while stretching.

Do as many as you can during the commercial break.

 

Exercise 6

Oblique twists and hamstring stretches

  • Lay on yor back with feet up and ankles crossed, hands behind the head.
  • Cross right elbow to left knee, then reverse.
  • Do 12-16x
  • Reach right leg up with knee slightly bent, draw thigh in close to chest and hold for several breaths.
  • Reverse to stretch other leg

Do the set as many times as you can in the commercial break

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