healthy you
i
BOOT CAMP
5. TU G-OF-W AR
Pair up with
someone of equal size. Cross your
wrists, grabbingyour partner’s
forearms as she grabs yours. Lean
away from each other and slowly start
pulling as if you were having a tug-of-
war. Keep your arms bent a little to
reduce strain on your joints and to
work your biceps.
Time: 60seconds
6. B IR D DOG
Kneel on all fours,
keepingyour back straight.
Simultaneously raise right arm and
left leg, extendingthem so fingers are
pointing straight ahead and toes are
pointing back. Return to start Repeat
on opposite side.
Time: 60 seconds
7. D O W N W A R D DOG
Begin on hands
and knees. Place feet hip-width apart
with toes tucked under. Place hands
shoulder-width apart. Press into
palms and straighten legs, lifting
tailbone up while pulling navel in, so
your body forms an inverted ‘V’
Hold.
Time: 60 seconds
8
.
R EV ER SE CURL
Lie on your back
and pull your knees toward your
chest, keeping hips on the floor.
Extend your arms down at your sides,
palms facing up. Contract your abs to
lift hips off the floor and bringyour
pelvis toward your lower ribcage,
while pulling knees toward chest
Hold then return to start. Repeat.
Time: 60 seconds
9
.
B O D Y T O N ER
Stand with your
arms at your sides. Drop down and
place hands on floor on either side of
your feet Hop or step backwards into
a push up position. Bring feet back
toward hands and stand backup.
Repeat.
Time: 60 seconds
10. PUSH A N D ROTATE
Assume the
push-up position (either from the toes
or knees). Perform a push-up. In the
up position, lift your right hand out to
the side and rotate your torso to
extend right arm toward ceiling
Return to start Repeat on opposite
side.
Time:60secojids
n .
B R ID G E
Lie on your back, knees bent and
feet flat on the floor hip-distance apart, arms
at your sides. Contract your glutes and lift
hips up high, trying to form a straight line
from shoulders to knees. Straighten right leg
and extend it outwards, keeping toes
pointed. Return to start. Repeat to the
opposite side.
Time: 60 seconds
25O SEPTEMBER2008 BETTER HOMES AND GARDENS
