5K Fitness Challenge #19: Step Up Your Cross-Training with Advanced Moves!
County of San Diego, California sent this bulletin at 06/27/2017 08:36 AM PDT
July 19, 2017 - Step Up Your Cross-Training with Advanced Moves!
If you haven’t tried the supplemental Step It Up! 7 Minute Workout, now may be a good time to try an
exercise or two. The American College of Sports Medicine’s 7-Minute Workout is
a timed set of twelve exercises that combines aerobic and resistance training
into one efficient training program that can be done anywhere. If you’re new to
exercise or just want a little more, add one or two of the exercises to your
training routine. For a full-body workout in just 7-minutes, add the complete
set!
Here’s how to do four of the advanced
moves from the program:
WALL SIT
Stand with your back against a wall. Slide your back down the wall until your hips and knees bend at a 90 degree angle. Keep your feet flat with head, shoulders, and back against the wall. Hold for 30 seconds.
HIGH KNEES RUNNING IN PLACE
Stand with feet hip width apart and hands by your side. Jump from one foot to the other while lifting your knees to hip height, arms following with the motion. Repeat.
PUSH-UP & ROTATION
Begin in push-up position. Slowly lower your body until elbows are bent at 90 degrees. Push-up and rotate your upper body and extend your arm upwards. Return to starting position and repeat on other side.
SIDE PLANK
Lie on one side with your legs stacked on top of one another. Prop your body up on your elbow while keeping it in a straight line. Hold the position. Switch sides and hold again.
