Best 20 minute weight loss workout
Your hips, knees, and toes should all be facing forward. Lift left knee into left arm (try to tap knee to elbow if possible). Click on the name of the exercise for a photo description if needed. Tighten the core to keep your center still. Perform 8-12 per side then rest 1 minute. Arms are in a guard position in front of the chest. The most simple, beneficial exercises can be done right in your own home. Thrust and Row A B View larger View smaller A. The truth is that if you really want to enjoy these golden years and get more quality time from them, your best strategy is to exercise regularly. Shoulder Overhead Press A) Start with feet hip distance apart. B) Squeeze your glutes to press up and lift right knee as you curl the weights to your shoulders. (Hold dumbbells in hands to make it harder). Skull Crush Crunch A B View larger View smaller A. However, this 20-minute workout can be done anywhere, anytime. While taking your daily walk remains a crucial piece of this exercise pie, getting in your strength training reps is the part that will truly make the difference in your well-being. Brace abs in tight and crunch up, lifting head and shoulders off the floor as arms extend to ceiling (keep elbows lined up over shoulders). C) Slowly lower the weights back down and return to squat position. Squat Curl Knee Lift A) Start in a squat position, weight back on heels and arms long next to side holding dumbbells. You will keep each other accountable and safe while you get younger together. Bend elbows about 90 degrees so that the weights are in line with shoulders, palms facing in. B. B) Bend your knees and extend your buttocks backward as if you are going to sit back into a chair.
A) Stand with feet slightly wider than shoulder-distance apart and bend knees slightly. How it works: Do 1 set of each exercise in order without resting in between. Repeat until all reps are completed, alternating sides each time. Grab a pair of dumbbells and lie faceup with knees and hips bent about 90 degrees. Repeat the entire circuit 3 more times (4 times total). From a squat position, hinge forward from hips about 45 degrees, reaching dumbbells to floor. Total Time: up to 30 minutes You will need: Free weights 1. The front knee is a 90-degree angle and the back heel lifted. As you grow older, an active life is more important than ever. Begin in a full plank position with hands slightly wider than shoulder-width apart, feet together. Return to start and repeat, alternating legs on each rep. For best results, find a friend or partner to take this challenge on with you. B) Punch out one arm at a time at a steady pace. Holding a pair dumbbells at hips with elbows behind body, stand with heels together, toes turned out about 45 degrees. B) Drive the back knee up to hip height towards the hands and hands in towards the thigh. In fact, most facilities offer special classes for seniors along with a knowledgeable staff that can guide you through proper exercise techniques. A) Stand tall with your feet hip-distance apart. Make sure that you keep your knees behind your toes and your weight in your heels. Spiderman Pushup A View larger View smaller A. Considering the needs of an aging body, if low impact movement serves you better, just march with high knees in place for 1 minute. Slide right heel back into left as arms switch. Bring elbows out to the side creating a goal post position with arms, dumbbells are at the side of the head, and abdominals are tight. The Warm-Up: 5 Minutes It is crucial for you to warm-up, particularly as you age.
