K
R
WO
BLAST OUT
Torey Foss
Purple/Blue
Green
One of the main benefits of purple/blue
foods is that they are great for preventing
heart disease and blood clots. While
exercising, an excellent way to achieve
this same benefit is to do cardio. There
are many different forms of cardio, and
for this exercise group, you can choose
whichever you like. A fast and efficient
manner to get a good cardio workout,
however, is through skipping.
Just as green plants help to protect your organs
from carcinogenic compounds, exercise can also
contribute to protecting and strengthening your
organs. Stress, unhealthy lifestyle habits, and loss
of muscle mass can cause excess fat to form around
one's organs. This is called visceral fat and is very
dangerous for the body as it results in excess pressure
on the organs, as well as preventing nutrients from
being absorbed into them. Given that our vital
organs are predominantly stored in our abdominal
cavity, and building muscle through nutrition and
*Equipment needed: Skipping rope
exercise reduces the amount of fat around our
Easier: Skip for 5min (skip for 30secods, organs, the green exercise is a core workout!
rest 30seconds)
Standard: Skip for 5min (skip for
Backwards crunches
40seconds, rest 20seconds)
Begin with arms and legs extended as far as you
Difficult: Skip for 5min (skip for
can reach them. Slowly contract your abdominal
50seconds, rest 10seconds)
muscles- lifting your back off the ground, and at the
*Repeat as many times as possible.
same time bend your knees and bring them towards
your chest. Slowly lower back down to starting
position without touching the floor with hands or
feet.
Easier: Keep your back and hands firmly on the
ground and just raise your knees as close to your
chest as you can, and return to starting position.
Difficult: Increase the number of reps before taking a
break, and slow the movement down.
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