Fitness in the Center Push Back Your Chair and Stand Up
Power of Three Things Three Times a Day Five Minutes Mix it Up – Varity translates to less boredom – Works different muscle groups
Start Simple Stand Up – Stand up for 30 minutes you will burn twice as many calories as you would just sitting there Sitting – While your sitting do the twist Try each three times a day
Look Mom No Equipment Push ups Crunches Squats Dips Lunges Planks
Add a few Items Dumb Bells Elastic Bands Physio Ball Jump Rope
Dumb Bells Bicep Curls Overhead Press Chest Press Triceps Extensions Kickbacks Arm Raises Trunk Rotations Flies One Arm Rows
Elastic Bands Side Steps One Arm Rows Bicep Curls Side Crunches Back Flies Bent Over Rows
Physio Ball Just Sit On It Crunches Ball Balance Russian Twist Arnie Press
Kickboxing in the Center The Stance Your Hands The Punches – Jab – Cross – Hook – Upper Cut
The Kicks Front Kick Round House Side Kick Crescent Kick Ax Kick
Put It All Together Shadow Box Kick routines Combinations
The Next Level 3 minutes of cardio – Jump rope – Run, Shuffle, Grapevine – Jumping Jacks Active Stretching 5 sets of Shadow Boxing Drills – 2 minutes shadow boxing – 1 minute cardio – Calisthenics Pad or Bag Drills
Stretching Increases Flexibility Improves Range of Motion Improves Circulation Relieves Stress
Benefits of exercise Improves Your Mood Combats Chronic Diseases Helps Manage Weight Boosts Your Energy Level Promotes Better Sleep
Resources Help Yourself in Five Minute – http: //helpyourselfin 5. msn. com/? sectio n=episodes&content=E 7#/workouts/11
Get up Stand Up For Your Life
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