Health
www.20somethingsudbury.ca
NO EXCUSE
WINTER
WORKOUT
Getting to the gym can be a challenge at times! A busy
schedule can leave you pressed for time. To make matters
worse, frigid Sudbury weather and treacherous road
conditions can leave you stuck at home. Fortunately,
we’ve come up with a routine you can perform at home
with absolutely no equipment – for those days when
making it to the gym just isn’t possible. The following
exercises should be performed as a circuit. Perform five
to twelve repetitions of each exercise to complete one
circuit. Repeat the circuit as necessary according to
your goals and fitness level.
Shoulder Press Push Up
Begin in the “A” position shown. Bend your elbows until your head is just above
the ground, then push up until your arms are fully extended. Lower slowly to
starting position. Repeat.
Wide Grip Push Up
Begin in push up position with hands roughly three feet apart. Push your body
up using your arms until they are fully extended. Slowly lower your body until
your face almost touches the ground. Repeat.
Dynamic Plank
Begin in standard plank position with your forearms on the ground. Push up
with your right arm until it is fully extended; then push up with your left arm
until it is also fully extended. Lower your right side, until your right forearm
rests on the ground in the starting position; then lower your left side, bending
your left arm until it rests on the ground in starting position. Repeat alternating
your starting side.
Leg raises
Begin on your back with your hands to your sides for support. Slowly raise your
legs off the ground until they form a 90 degree angle with your back. Slowly
return to starting position, without allowing your feet to touch the ground;
repeat.
Supermans
Lay on your stomach with your arms fully extended in front of you.
Simultaneously raise your arms, legs, and chest off of the floor and hold this
position for two seconds. Slowly lower your limbs to the floor. Repeat.
Lunges
Begin standing with your feet shoulder width apart. Step forward with one leg;
lower yourself until your back knee almost touches the ground. Extend both
knees to raise your body to a standing position. Step forward with your back
foot, repeating this sequence with the opposite leg.
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