Move of the Month: Seated Oblique Twists

It's Family Day in Ontario.  A day off and we couldn't have wished for better weather.  A little bit cool and full of sunshine.  I managed to get out an enjoy it with an afternoon run.  It was glorious.

I am going to round out my workout today with some core exercises and you know I will be including this one in the mix.  Seated oblique twists are a great exercise to help you work on balance, lower back and abdominals muscles.

Remember to check with your doc before you start any exercise program and think about:

• Engaging your pelvic floor muscles (Kegels).
• Making the exercise more challenging by holding a medicine ball or hand weight.
• Making the exercise easier by keeping your feet on the floor.

The 30 Minute Workout: Interval Training

The title of this post made me think of the 20 Minute Workout. 

It was a Canadian exercise program, which featured women doing their thing in slinky leotards on a rotating platform.  If you haven't had the pleasure, then you need to check out this video.



Well, you won't have to wear leg warmers or spin around in a circle to do this workout (unless you want to ;).  The only thing they have in common is that they are both fast.

I am all about exercising more efficiently.  You can get more done in a shorter amount of time if you amp up your intensity.

This is what I like to call my "no excuses workout".  If you have a half an hour to watch TV, you have time for this workout.

The routine consists of three circuits with 1-2 minutes of rest between each circuit.

Remember to drink water (go for sips instead of gulps), take a break when you need it and consult with your doctor before you start any exercise program.
 

The 30 Minute Workout

Equipment Needed:
Resistance Band
Step Platform or Workout Bench
Stop watch or clock with a second hand

Recommended Music
Make It Pop, Best of 2010

Each exercise is performed for 1 minute w/o rest.

Warm Up
5 minutes (Walk, knee lifts, even on a stationary piece of cardio equipment)

Circuit #1
Squat Jumps
Plie Squats
Front Raise
Bent Over Row

Rest 1-2 minutes

Circuit # 2
Burpees
Chest Press
Bench Dips
Active V Sit

Rest 1-2 minutes

Circuit # 3
Mountain Climbers
Bicep Curls
Lunges
Calf Raises

Rest 1-2 minutes

Floor Work
Cris Cross
Supermans

Stretch

Give this workout a try and let me know what you think!

What is your favourite way to workout in 30 minutes?

Stay Healthy,
Tracy

Move of the Month: Runner's Lunge

I chose the runner's lunge this month because it is a fantastic exercise that targets your entire lower body and with some added weights, your shoulders and arms.  Here are some points to keep in mind:

• If you are new to exercise, don't step as far back or lunge as deeply, eliminate the weights and/or bring the toe to the floor instead of raising the knee
• Keep your shoulders relaxed and over your hips with abdominals tights
• Increase the intensity by dropping your knee down to the floor and/or using heavier weights