Fitness for Life for May 31
It doesn't matter what the activity, as long as children get moving
03/19/2008 12:41 PM
05/16/2014 5:03 PM
The weather is warmer, so it’s a good time to head outside. Use this park routine from Ladell Hill, a certified personal trainer in Atlanta, to get a good cardio and leg workout.
Warm up at a slow pace for two to three minutes. Pick up the pace, elbows bent at waist. Twist waist from side to side as you walk, shoulders back, abs tight.
Advanced: Intervals. Walk slowly for one minute, then walk as fast as you can for two minutes. Then, reverse: Walk slowly for two minutes, then as fast as you can for one minute.
SIDE PIVOT SQUATS
Stand with feet wide, toes turned out, hands on your hips. Squat down, keeping back straight and head up, looking forward. Come up and pivot 180 degrees on the right leg. Squat again. Come up and pivot on the left leg so you are facing forward again. Repeat for two sets of 15 to 20 squats.
Find a step or other raised area where you can hold on to something sturdy. With feet straight ahead, drop heels as close to the ground as possible. Look forward, pull in abs, squeeze buttocks and push up on toes. Lower to starting position. Do one to two sets of 15 to 20 raises. Advanced: Do three sets, one regular, the other two with heels in and touching and toes pointed out and the other with toes together and heels out.
HIGH KNEE WALK
Stand straight with arms by your side. Step on right leg and lift left knee to hip height, bend left arm 90 degrees and bring up to shoulder level, exhaling and pulling in your abs. Twist your upper body so right elbow is parallel to left knee. Lower arm and leg. Step with right leg and repeat on opposite side. Do two sets of 10 to 15 steps each leg.
Cox News Service