Advanced Basic Exercise Ideas
10 Minute Workouts
Walking is a great way to start exercising. It doesn't require special equipment and most people are able to do it. But for some, it's too easy. It's not intense or challenging enough. Those same people, often don't have the time to commit to a full-on workout. So I'd like to offer a few "Advanced Basic" workout ideas.
These workouts are tougher than just walking, but they can still be completed in about 10 minutes. Once you start, if you want to go longer, you certainly can. But you're only obligated to 10 minutes.
Do five sets of jumping jacks. Break it down into a minute of jumping jacks, followed by a minute of rest. After 10 minutes, you'll have completed five sets. If a minute is too much, try it for just 30 seconds at a time.
A standard jumping jack has you starting with your feet together and arms at your sides. You then bend your knees and jump up, while spreading your legs apart. While you're jumping up, you raise your hands up and out, until your hands meet above your head. Then you jump up again, bringing your legs back together and your arms back down to your sides. Repeat without pausing until you've completed a specific number of reps or your time is up.
Make the jumping jack a little bit more challenging by slightly bending your arms as you raise them up. Squeeze to engage your biceps and triceps and it increases the intensity of the move.
Here are 20 jumping jack variations.
Use a hula hoop to break a sweat and work on coordination. For the first minute, keep the hoop spinning by moving your hips from side to side. Rest for thirty seconds, then keep the hoop spinning by moving your hips front to back. Repeat both movements two more times.
Check that the hoop is the correct size. Standing on it's side, it should reach to your waist. Bigger hoops are easier to spin. Step inside, raise the hoop to your waist and rest the hoop against one side of your torso. Use your hands to start it spinning and your hips to keep it moving.
Increase the intensity of your hula hoop workout by using hoops that are weighted. They require more effort to keep spinning and will tire you out quicker.
Hula Hoop basics.
Speed walk outside your work, around your home or instead of driving for an errand. Speed walk for two minutes, then slow down and do a regular walk for 30 seconds while you catch your breath. Repeat two more times.
Proper form for speed walking has you keep your arms at 90-degree angles. Pump them front-to-back (not side-to-side), with the opposite arm and leg moving forward. In other words, when your left foot goes forward, your right arm pumps forward and then you switch.
The biggest difference between speed walking and jogging or running is what's happening with your feet. When you jog or run, at some point both of your feet will be off the ground. When you're speed walking, at least one foot will be on the ground at all times.
How to Speed Walk (also called Race Walking.)
Move down to the floor and start doing mountain climbers. Perform each set for 15-30 seconds, then rest for 15-30 seconds. Repeat 3-10 times.
The proper position to begin mountain climbers is similar to where you start a pushup. The palms of your hands are on the floor, under your shoulders. Your body is in a straight line, with your abs pulled tight and your toes supporting the lower half of your body.
Begin by moving one knee toward your chest, then return it to the start position. Repeat that movement with the other knee. It almost appears like your marching. Keep your torso engaged, your back straight and don't let your hips sag, or lift too high toward the ceiling.
To increase the intensity move your legs more quickly. Slow down if you're unable to maintain proper form.
Mountain Climbers on a bench if you're unable to do them on the floor.
Try performing at least one of these advanced basic exercises, once or twice a day, a minimum of three days a week. After 60 days of consistent workouts, you can look at expanding your exercise options.
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