New Year, new you: Week five
So we are now half way through the program. If you have missed any of the previous weeks of the eight-week “New Year, New You” program, you can access it at <a href="http://www.columbian.com/new-you/">www.columbian.com/new-you</a>. Today we will continue to add onto the program we’ve developed so far.<br />
Don't forget to start with cardio conditioning: Continue three to five cardio workouts for 20-60 minutes, and this week try using a heart rate monitor during your cardio workouts to track your workout intensity. It will enable you to take a more scientific approach to your cardio training. Try to expend at least 300 calories during each cardio workout.
Tricep extension. Lay on your back with feet suspended in the air so that upper thighs are perpendicular to the floor and lower legs are parallel to the floor (90-degree angle at hips and knees). Keep your abdominals pulled inwards throughout the entire exercise and back neutral and completely stable. Hold hand weights and position arms so they are extended upwards towards the ceiling and wrists and elbows are positioned over shoulders.
Slowly bend your elbows so hand weights lower towards the top of your head. Perform eight to 20 reps total.
Heel slides. Take your shoes off. Lie on your back with your feet on the floor and both legs bent. Place your hands on your abdominals and contract them so that your abdominal cavity is concave (pulled inwards). Stabilize your spine throughout the entire movement.
Start by slowly sliding one foot out over the floor until the leg is almost straight. Then slowly slide it back into the starting position. Then attempt the same movement with the opposite leg.
Hip flexor. Position yourself in a lunge position with your front knee positioned over the front ankle and your back knee positioned comfortably on a mat or towel. Straighten your spine so your posture is fully erect. Lightly press the hip forward. Feel the stretch in the front of the thigh.
To intensify the stretch, keep your body tall, while you rotate your upper body in towards your front knee.