Friday Fast Fit Five Workout No. 1

F4W #1:  After you’ve warmed your muscles up, do the following four exercises, five times each, two sets, without stopping.  If that doesn’t raise a sweat or a burn, set a timer for 5 minutes and keep going until the buzzer buzzes!

This workout can be done alone or with a partner.  Be sure to breathe throughout each exercise.  *Consult your physician prior to engaging in a new physical fitness program.



Five Pushups

  • Versions:  Try Standard, Wide, Staggered, Elbows Close to Body, Wave, Diamond, etc.
  • Main Points:  Be sure to engage core, keep head and back aligned, back straight, and raise upper and lower body in unison.
  • Modifications:  For an easier version, do knee pushups.  For a slightly more challenging version, lift one foot a few inches off the floor, or elevate both feet on a chair or bed.

adult athlete body exercise

 


Five Sit-ups:

  • Versions: Try Standard, Alternating, Feet Up, etc.
  • Main Point: Do not pull head with hands.
  • Modification: Crunches

man in black tank top inside gym

 


Five Leg Lifts:

  • Versions: Try Standard, Knees Bent, etc.
  • Main Points: Place hands under sacrum to support your back; a mat or folded towel may be employed if needed.  Strive for full range of motion and do not to allow feet to touch the floor during the set.
  • Modification: bend knees if straight-leg exercise is too difficult at the start.

man in black tank top doing exercise

 


Five Squat Hops:

  • Versions: Try Standard in-place hops, Forward and Backwards, or add a single or double 180° spin.
  • Main Points: Bend knees only as much as needed for the height desired.  Be sure to stay on your toes / ball of your feet and land as softly as possible with knees aligned with second toes.
  • Modifications: For those with knee or back problems, consider a “spring up”: instead of leaving the floor, toes and balls of feet stay down and heels come up as the knees straighten and the body lifts toward the ceiling.

squatting-exercise_925x

 


Good training to you!

Eric



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