Exercise of the Week - Week 2

 I hope you found time to plank over the past week.  I'm sure your abs thanked you for it.
Well here we are at week 2 ready and excited about what's next - RIGHT?  I found the perfect exercise for us :). This exercise will really get you up and moving. It's sure to leave you breathless. It might just require you to keep a glass of water nearby. What is it you say?... Mountain Climbers.

I have listed a few precautions below for your safety.

Pre-cautions:

• Work at you own pace and intensity (between somewhat hard and hard).
• If you begin to feel dizzy, light headed, or short of breath STOP.
• Avoid flopping back on the couch after you finish the exercise. Walk in place for a few moments to slow down your heart rate a bit.
• I suggest using the arm of the couch to raise the upper body.

Steps provided by www.acefitness.org

Step 1 Starting Position:  Come to a hands and knees position on the floor (arm of couch) with your toes pointed toward the floor, abdominals engaged, and shoulders strong. Your hands should be slightly ahead of your shoulders and your fingers pointing forward.  Bring your left foot forward and place it on the floor under your chest.  Your knee and hip are bent and your thigh is in toward your chest.  Lift your right knee off the ground, making your right leg straight and strong.  Your right toes are tucked under, heel up.  Brace your abdominal muscles to stabilize your spine. Pull your shoulder blades down and back.

Step 2

Keeping your hands firmly on the ground (arm of couch). Jump to switch leg positions. Both feet leave the ground as your drive your right knee forward and reach your left leg back.  Now your left leg is fully extended behind you and your right knee and hip are bent with your right foot on the floor. Step 3 Exercise Variation: If you have limited range of motion in the hips, place hands on a step or platform. Keep your weight evenly distributed on both legs. Do not shift all your weight forward into your front foot. Mrs. Nez