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2/3/10 11:11 P

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Groin Butterfly Stretch

Starting Position
This exercise begins by sitting on the floor and bringing the heels as close to the groin as possible. You should not feel pain in this position, if you do feel discomfort create more space between you heels and groin. You will be making a butterfly pattern with your legs in this starting position.

Action
Use your arms to slowly push your legs and knees towards the ground. Stop if you feel any pain performing this stretch.

Special Instructions
Don't bounce the "butterfly wings," as this would cause damage to hips, groin, and knees. When you first begin, your heels may be a foot or two away but you will be bringing your heels in as you become more flexible.

Time Involved: 1-3 minutes

Body Benefit: Flexible, relaxed leg muscles

Anastasia

We can't become what we need by remaining what we are.

- Max Dupree

http://www.sparkpeople.com/myspark/gro
ups_individual.asp?gid=51232

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ndividual.asp?gid=51232


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2/1/10 3:10 P

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Circuit Training

Circuit training is a great way to do resistance training and aerobic training in one workout. You select a certain number of exercises, and go from one exercise to the next with little or no rest, until you've completed all of them. A circuit can be set up any way--it's fun to be creative. You can do a full body circuit, a lower body circuit, core circuit, upper body circuit, etc. By doing the exercises consecutively, your heart rate stays in the aerobic zone, at the same time developing lean muscle tissue. You can also add in exercises like jump rope and step-ups.

Circuits are great for all levels, beginners up to advanced. A circuit of 6-8 exercises is usually a good beginner level, working up to 12-15 exercises done twice for advanced. As you can see, a circuit can last as short as 10-15 minutes and go up to 60 minutes.

Time Involved: 10-60 minutes

Body Benefit: Workout in half the time!

Anastasia

We can't become what we need by remaining what we are.

- Max Dupree

http://www.sparkpeople.com/myspark/gro
ups_individual.asp?gid=51232

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ndividual.asp?gid=51232


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1/21/10 12:28 P

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Heel Raises on a Leg Press Machine

Starting Position
Follow machine instructions for set up and select desired weight. Position your body so that feet are hip-width apart, toes pointing forward, knees are straight but not locked, back is straight and supported by the pad, and abs are engaged. Place your feet at the bottom of the foot stand, heels off.

Action
EXHALE: Slowly raise your heels up, shifting your weight into the balls of the feet. INHALE: Slowly lower your heels back down to complete one rep.

Special Instructions
Make sure your knees do not lock. Work through your own range of motion.

Muscles Worked: Calves

Time Involved: 3 minutes

Body Benefit: Tone your calves even when you don't have a calf raise machine at your gym!

Anastasia

We can't become what we need by remaining what we are.

- Max Dupree

http://www.sparkpeople.com/myspark/gro
ups_individual.asp?gid=51232

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ndividual.asp?gid=51232


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1/19/10 1:28 P

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Kneeling Rollout with Ball

Starting Position
Kneel in front of a Swiss ball. Place your hands atop the Swiss ball and bring your feet off the ground. Bring your navel in toward your spine. Walk your hands out on the ball, moving both the ball and your arms away from your body. Once you feel your abdominal muscles working, you are in the starting position.

Action
Your hands should stay stationary on the ball. INHALE: Pivot from your knees, bringing your torso and hips forward as the ball rolls away from your knees. Keep moving until your chest drops down, keeping your chest as upright as possible, without hyper extending your lower back. Keep your spine in a neutral position. EXHALE: Hold the furthest position comfortably for a couple seconds and roll back to starting position. Try doing 2 sets with 10-12 repetitions.

Special Instructions
If you feel any strain in your lower back, return to the starting position and check your form. If you continue to feel any strain, stop the exercise.

Muscles Worked: Abs

Time Involved: 3-5 minutes

Body Benefit: Tight, toned tummy

Anastasia

We can't become what we need by remaining what we are.

- Max Dupree

http://www.sparkpeople.com/myspark/gro
ups_individual.asp?gid=51232

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ndividual.asp?gid=51232


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1/18/10 6:16 P

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Add Steps to Subtract Pounds

Researchers from the University of Tennessee asked overweight women to clip on pedometers to track their steps. They divided these women into two groups. One group was told to aim for 10,000 steps a day (the common recommendation considered to be "active"), while the second group was told simply to walk briskly for 30 minutes, most days of the week (a common--but minimum--fitness recommendation). The study found that the step counters averaged over 10,000 steps daily, while the minute counters averaged between 8,270 to 9,505 steps on the days the DID meet their 30-minute goals, and merely 5,597 steps on the days they didn't exercise for 30 minutes. The researchers conclude that setting your goals in steps (rather than minutes) may be the best way to increase your overall activity.

Action Sparked: If you're having a hard time getting into a regular fitness routine, using a pedometer may help motivate you. It's a simple way to track your progress, and you can easily continue to beat your past records (even if only by 5, 10, or 100 steps). Tracking your steps is another way to gauge your activity level--especially for the average deskbound worker. (People with active jobs, such as servers, may exceed 10,000 steps at work alone, but should still plan structured fitness activities.)

Exercise Extra: Walking less than 5,000 steps daily is considered sedentary, 5,000 to 9,999 is considered low to somewhat active, and 10,000 steps or more is active

Anastasia

We can't become what we need by remaining what we are.

- Max Dupree

http://www.sparkpeople.com/myspark/gro
ups_individual.asp?gid=51232

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1/16/10 12:51 A

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Single-Leg Lateral Squat with Ball

Starting Position
Place Swiss ball between your side and the wall at the level of your hip and lower back. Lean against the Swiss ball with your outside leg firmly planted and the inside leg an inch or two off the ground.

Action
INHALE: Slowly lower your body on one leg bending slightly forward at the hip. Come down a little bit at first to get use to the motion. Once you feel comfortable, slowly lower yourself to a comfortable position. Don't exceed 90 degrees at the knee. EXHALE: Return back to the starting position without bringing your raised leg down to the floor. Keep your back as upright as possible. Start out with only 1 set but work your way up to 2 sets, 10-12 repetitions for each leg.

Special Instructions
Keep weight on your heels. This is an intermediate exercise, but you have to be very careful when you're lowering your body. Because you're lowering your body weight onto one leg, it's important to lower yourself slowly. When first learning this exercise you can try going part way down, using a second wall (near a corner), or using your other foot as an aid when necessary.

Muscles Worked: Quads, Glutes

Time Involved: 4-6 minutes

Body Benefit: Leaning into the ball helps you balance and squat deeper

Anastasia

We can't become what we need by remaining what we are.

- Max Dupree

http://www.sparkpeople.com/myspark/gro
ups_individual.asp?gid=51232

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=51232


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1/13/10 6:25 P

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Dolphin Pose

Starting Position
Start in an inverted V: forearms on floor, elbows wide, hands clasped, butt lifted, legs straight. Tip head between arms to look at feet.

Action
Looking up, press body forward until chin is above hands. Return to start to complete one rep.

Muscles Worked: Abs, Shoulders, Upper back

Time Involved: 2-4 minutes

Body Benefit: Stronger core, defined shoulders


Anastasia

We can't become what we need by remaining what we are.

- Max Dupree

http://www.sparkpeople.com/myspark/gro
ups_individual.asp?gid=51232

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=51232


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1/12/10 12:40 P

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walking is great. adding a couple of minutes will make a difference. it is best to start slow then to start too fast and burn out. i tend to do that unfortunately. i see my best results when i do a little each day.

Anastasia

We can't become what we need by remaining what we are.

- Max Dupree

http://www.sparkpeople.com/myspark/gro
ups_individual.asp?gid=51232

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=51232


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JAMAICATRIP Posts: 1,168
1/12/10 9:31 A

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I walked 10 minutes total last week (one day). I plan to increase that amount this week. Not much of a challenge but I have to start somewhere.

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CHIRORENGO's Photo CHIRORENGO SparkPoints: (0)
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1/11/10 9:35 P

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my pleasure

Anastasia

We can't become what we need by remaining what we are.

- Max Dupree

http://www.sparkpeople.com/myspark/gro
ups_individual.asp?gid=51232

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ndividual.asp?gid=51232


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CORNELIA1107's Photo CORNELIA1107 Posts: 1,774
1/11/10 3:37 P

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Thanks. Sounds good.

Badger Pride!

A Cullen forever

Never give up, never, never, never - Winston Churchill

"Friends are the bacon bits in the salad bowl of life." - Anonymous

Inside me lives a skinny woman crying to get out But I can usually shut her up with cookies.
(Unknown)



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1/11/10 11:47 A

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Dumbbell Shrugs

Starting Position
Begin by standing with your feet shoulder width apart and your knees slightly bent. Hold the dumbbells to your side with your palms facing inward.

Action
EXHALE: Slowly lift your shoulders straight up, keeping your arms straight. Hold for 1-2 seconds. INHALE: Slowly lower down to starting position. Try doing 2 sets of 10-12 repetitions.

Special Instructions
Do not roll your shoulders.

Muscles Worked: Upper back, Shoulders, Neck

Time Involved: 3-4 minutes

Body Benefit: Defined upper body

Anastasia

We can't become what we need by remaining what we are.

- Max Dupree

http://www.sparkpeople.com/myspark/gro
ups_individual.asp?gid=51232

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=51232


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