Day Twenty-Seven
(anaerobic/strength training)
(anaerobic/strength training)
Choose two exercises within your level:
Beginner Level
1. Grab some small hand weights and put your arms straight up above your head. Slowly bend your elbows, lowering the hand weights to behind your head. Slowly unbend your arms and repeat this 15 times. This will work out the underside of your upper arms. If you don't have hand weights, you may substitute bottles of water or canned food. Just hold the bottles of water or the cans in place of the hand weights. Start with smaller weights. At this level, you will probably need to work your way up to heavier weights. If you are comfortable using heavier weights, then go ahead.
2. Do 15 squats. Place your feet shoulder-width apart. Slowly lower your bottom as though you are about to sit in a chair, keeping your back straight and your knees should not bend any further than a 90 degree angle. Hold for 10 seconds and stand back up. Repeat this 15 times. This will work out your buttocks, the backs of your thighs and, if you keep your posture straight, your abdominal muscles.
3. Do 15 front lunges. Place your feet shoulder-width apart and take a big step forward with one leg. Lower yourself so that your front knee is bent at no more than a 90 degree angle, keeping your back straight. Hold for 10 seconds and then straighten your leg and bring it back together with your other leg until you are standing straight again. Repeat, stepping forward with the opposite leg. This will work out your buttocks, your abdominal muscles, and the tops of and back of your thighs.
4. Do 15 sit ups. Lay with your back flat and your knees bent. Either have someone hold your feet down or tuck them under your couch to be certain you don't lift them off the floor. Cross your arms behind your head, but keep them loose. Keeping your back straight, lift your upper body until you are sitting up, then slowly lower yourself again. Be certain not to pull yourself using your arms. This is meant to be working out your abdominal muscles, so let them do the work.
5. Do 15 stomach crunches. These are similar to a sit up, except you do not sit up all the way. Lay flat with your knees bent. Cross your hands over your chest. Curl your shoulders up towards your pelvis. As you lift your shoulders, keep the small of your back against the floor. Repeat this fifteen times. This will work out your abdominal muscles and your obliques.
6. Do 10 push-ups. Facing down, put your arms on the floor, elbows straight and keep your back straight and your legs straight out behind you. Slowly bend your elbows to touch your chin almost to the floor while keeping your back straight. Then straighten your arms, raising yourself back up from the floor, again, keeping your back straight. Repeat this nine times. This is an excellent workout for your arms, but can also have a positive impact on your abdominal muscles and back. If this is too difficult for you, instead of keeping your legs straight out behind you, you may instead kneel on your knees for this.
7. Grab some small hand weights and hold the weights at shoulder height, almost sitting on top of your shoulders but nor touching. Slowly raise your arms straight up, as if pushing the weights up above your head. Then slowly lower them to just above your shoulders again, keeping them close to you. Repeat this 15 times. This will work out your upper arm and your shoulder muscles. If you don't have hand weights, you may substitute bottles of water or canned food. Just hold the bottles of water or the cans in place of the hand weights, and be careful not to drop them.
8. Swim 15 laps in a pool that is smaller than Olympic-sized or 10 laps in an Olympic-sized pool. The resistance of the water against your movements is a great way to tone your muscles and the weightlessness your body experiences in the water means that the exercise is not harmful to your joints. Most communities have a pool that you can use for small fee.
9. Hold a medicine ball down in front of you, keeping your back straight. Continuing to keep your back and arms straight, raise the medicine ball above your head, then lower it slowly to your right. Bring it back up above your head and then lower it slowly to your left. Then bring it back up above your head and slowly lower it in front of you again. Do this 10 times. This will work out your back muscles and your abdominal muscles as well as the muscles in your upper arms and shoulders.
10. Do 10 crossover crunches. This is the same as a regular crunch but you keep your hands held behind your head and with each raise of your body, you semi-touch one elbow to the opposite knee, then you repeat the process again using the other elbow. As you lift your shoulders, keep the small of your back against the floor. This will work out your abdominal muscles and your obliques.
11. Hold your arms straight out in front of you at chest height while holding hand weights, slowly bend your elbows, bringing your hands towards your chest and then lower them back to straight again. Do this 5 times and then hold your hands out to your sides, straight and at chest height, slowly bend your elbows bringing your hands towards your shoulders and then lower them back to straight again. Do this five times. Repeat both sets one more time. This will work out your upper arms.
Intermediate Level
1. Grab some small hand weights and put your arms straight up above your head. Slowly bend your elbows, lowering the hand weights to behind your head. Slowly unbend your arms and repeat this 25 times. This will work out the underside of your upper arms. If you don't have hand weights, you may substitute bottles of water or canned food. Just hold the bottles of water or the cans in place of the hand weights. At this level, you should be able to start with some medium-weight hand weights. You might still need to work your way up to heavier weights.
2. Do 20 squats. Place your feet shoulder-width apart. Slowly lower your bottom as though you are about to sit in a chair, keeping your back straight and your knees should not bend any further than a 90 degree angle. Hold for 10 seconds and stand back up. Repeat this 20 times. This will work out your buttocks, the backs of your thighs and, if you keep your posture straight, your stomach muscles.
3. Do 20 front lunges. Place your feet shoulder-width apart and take a big step forward with one leg. Lower yourself so that your front knee is bent at no more than a 90 degree angle, keeping your back straight. Hold for 10 seconds and then straighten your leg and bring it back together with your other leg until you are standing straight again. Repeat, stepping forward with the opposite leg. This will work out your buttocks, your abdominal muscles, and the tops of and back of your thighs.
4. Do 25 sit ups. Lay with your back flat and your knees bent. Either have someone hold your feet down or tuck them under your couch to be certain you don't lift them off the floor. Cross your arms behind your head, but keep them loose. Keeping your back straight, lift your upper body until you are sitting up, then slowly lower yourself again. Be certain not to pull yourself using your arms. This is meant to be working out your abdominal muscles, so let them do the work.
6. Do 15 push-ups. Facing down, put your arms on the floor, elbows straight and keep your back straight and your legs straight out behind you. Slowly bend your elbows to touch your chin almost to the floor while keeping your back straight. Then straighten your arms, raising yourself back up from the floor, again, keeping your back straight. Repeat this fifteen times. This is an excellent workout for your arms, but can also have a positive impact on your abdominal muscles and back.
7. Grab some small hand weights and hold the weights at shoulder height, almost sitting on top of your shoulders but nor touching. Slowly raise your arms straight up, as if pushing the weights up above your head. Then slowly lower them to just above your shoulders again, keeping them close to you. Repeat this 20 times. This will work out your upper arm and your shoulder muscles. If you don't have hand weights, you may substitute bottles of water or canned food. Just hold the bottles of water or the cans in place of the hand weights, and be careful not to drop them.
8. Swim 20 laps in a pool that is smaller than Olympic-sized or 15 laps in an Olympic-sized pool. The resistance of the water against your movements is a great way to tone your muscles and the weightlessness your body experiences in the water means that the exercise is not harmful to your joints. Most communities have a pool that you can use for small fee.
9. Hold a medicine ball down in front of you, keeping your back straight. Continuing to keep your back and arms straight, raise the medicine ball above your head, then lower it slowly to your right. Bring it back up above your head and then lower it slowly to your left. Then bring it back up above your head and slowly lower it in front of you again. Do this 15 times. This will work out your back muscles and your abdominal muscles as well as the muscles in your upper arms and shoulders.
10. Do 15 crossover crunches. This is the same as a regular crunch but you keep your hands held behind your head and with each raise of your body, you semi-touch one elbow to the opposite knee, then you repeat the process again using the other elbow. As you lift your shoulders, keep the small of your back against the floor. This will work out your abdominal muscles and your obliques.
11. Hold your arms straight out in front of you at chest height while holding hand weights, slowly bend your elbows, bringing your hands towards your chest and then lower them back to straight again. Do this 5 times and then hold your hands out to your sides, straight and at chest height, slowly bend your elbows bringing your hands towards your shoulders and then lower them back to straight again. Do this five times. Repeat both sets three more times. This will work out your upper arms.
Advanced Level
1. Grab some small hand weights and put your arms straight up above your head. Slowly bend your elbows, lowering the hand weights to behind your head. Slowly unbend your arms and repeat this 30 times. This will work out the underside of your upper arms. If you don't have hand weights, you may substitute bottles of water or canned food. Just hold the bottles of water or the cans in place of the hand weights. If you have hand weights, they should be a minimum of 5 pounds each, but, at this level, you are probably capable of heavier weights.
2. Do 30 squats. Place your feet shoulder-width apart. Slowly lower your bottom as though you are about to sit in a chair, keeping your back straight and your knees should not bend any further than a 90 degree angle. Hold for 10 seconds and stand back up. Repeat this 30 times. This will work out your buttocks, the backs of your thighs and, if you keep your posture straight, your stomach muscles.
3. Do 30 front lunges. Place your feet shoulder-width apart and take a big step forward with one leg. Lower yourself so that your front knee is bent at no more than a 90 degree angle, keeping your back straight. Hold for 10 seconds and then straighten your leg and bring it back together with your other leg until you are standing straight again. Repeat, stepping forward with the opposite leg. This will work out your buttocks, your abdominal muscles, and the tops of and back of your thighs.
4. Do 30 sit ups. Lay with your back flat and your knees bent. Either have someone hold your feet down or tuck them under your couch to be certain you don't lift them off the floor. Cross your arms behind your head, but keep them loose. Keeping your back straight, lift your upper body until you are sitting up, then slowly lower yourself again. Be certain not to pull yourself using your arms. This is meant to be working out your abdominal muscles, so let them do the work.
5. Do 30 stomach crunches. These are similar to a sit up, except you do not sit up all the way. Lay flat with your knees bent. Cross your hands over your chest. Curl your shoulders up towards your pelvis. As you lift your shoulders, keep the small of your back against the floor. Repeat this 30 times. This will work out your abdominal muscles and your obliques.
6. Do 30 push-ups. Facing down, put your arms on the floor, elbows straight and keep your back straight and your legs straight out behind you. Slowly bend your elbows to touch your chin almost to the floor while keeping your back straight. Then straighten your arms, raising yourself back up from the floor, again, keeping your back straight. Repeat this 30 times. This is an excellent workout for your arms, but can also have a positive impact on your abdominal muscles and back.
7. Grab some small hand weights and hold the weights at shoulder height, almost sitting on top of your shoulders but nor touching. Slowly raise your arms straight up, as if pushing the weights up above your head. Then slowly lower them to just above your shoulders again, keeping them close to you. Repeat this 30 times. This will work out your upper arm and your shoulder muscles. If you don't have hand weights, you may substitute bottles of water or canned food. Just hold the bottles of water or the cans in place of the hand weights, and be careful not to drop them.
8. Swim 30 laps in a pool that is smaller than Olympic-sized or 20 laps in an Olympic-sized pool. The resistance of the water against your movements is a great way to tone your muscles and the weightlessness your body experiences in the water means that the exercise is not harmful to your joints. Most communities have a pool that you can use for small fee.
9. Hold a medicine ball down in front of you, keeping your back straight. Continuing to keep your back and arms straight, raise the medicine ball above your head, then lower it slowly to your right. Bring it back up above your head and then lower it slowly to your left. Then bring it back up above your head and slowly lower it in front of you again. Do this 20 times. This will work out your back muscles and your abdominal muscles as well as the muscles in your upper arms and shoulders.
10. Do 20 crossover crunches. This is the same as a regular crunch but you keep your hands held behind your head and with each raise of your body, you semi-touch one elbow to the opposite knee, then you repeat the process again using the other elbow. As you lift your shoulders, keep the small of your back against the floor. This will work out your abdominal muscles and your obliques.
11. Hold your arms straight out in front of you at chest height while holding hand weights, slowly bend your elbows, bringing your hands towards your chest and then lower them back to straight again. Do this 5 times and then hold your hands out to your sides, straight and at chest height, slowly bend your elbows bringing your hands towards your shoulders and then lower them back to straight again. Do this five times. Repeat both sets five more time. This will work out your upper arms.
8. Swim 30 laps in a pool that is smaller than Olympic-sized or 20 laps in an Olympic-sized pool. The resistance of the water against your movements is a great way to tone your muscles and the weightlessness your body experiences in the water means that the exercise is not harmful to your joints. Most communities have a pool that you can use for small fee.
9. Hold a medicine ball down in front of you, keeping your back straight. Continuing to keep your back and arms straight, raise the medicine ball above your head, then lower it slowly to your right. Bring it back up above your head and then lower it slowly to your left. Then bring it back up above your head and slowly lower it in front of you again. Do this 20 times. This will work out your back muscles and your abdominal muscles as well as the muscles in your upper arms and shoulders.
10. Do 20 crossover crunches. This is the same as a regular crunch but you keep your hands held behind your head and with each raise of your body, you semi-touch one elbow to the opposite knee, then you repeat the process again using the other elbow. As you lift your shoulders, keep the small of your back against the floor. This will work out your abdominal muscles and your obliques.
11. Hold your arms straight out in front of you at chest height while holding hand weights, slowly bend your elbows, bringing your hands towards your chest and then lower them back to straight again. Do this 5 times and then hold your hands out to your sides, straight and at chest height, slowly bend your elbows bringing your hands towards your shoulders and then lower them back to straight again. Do this five times. Repeat both sets five more time. This will work out your upper arms.
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30 stomach crunches and 8 crossover crunches (just realised I'm 2 short on the crossover crunches, but after doing the 30 regular crunches I was pretty pooped anyway!)
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