What Can You Do Right Now? (Strength Training)

by Heather Long | More from this Blogger

08 Jun 2007 04:31 AM

Do you have about 30 minutes? Good. I have something you can do right now to help promote better fitness and strength in your everyday life. No, you don't need any weights or weight training equipment. Instead, put on some comfortable clothes and a pair of comfortable shoes and let's get started.

Let's start with a calf stretch. It's important to warm up your muscles before you dive right in. Extend your right leg and press the toes to a wall or sofa. Don't press forward, but instead squeeze your right leg and just fully extend the knee. You should feel a good pull on your right calf. Repeat with the left. Do this a couple of times to each leg. Now you're ready to hit the treadmill for five to seven minutes. If you don't have a treadmill, just go do a comfortable, but brisk walk around the block.

Once you're back. Let's stretch our chest using a nearby doorframe. You want to stand in it, put your right arm against the wall, flat. Step forward with your right leg and lean a little. You should feel a pull on the right side of your chest, where the pectoral muscle is. Relax. Repeat. Do this three times, using both arms so that you are evenly working both sides of your chest.

Now, find a clear spot on the floor and lay down. You want to hold your body straight on your elbows and toes. You're creating a plank, one long smooth diagonal from your shoulders to your ankles. Hold this position for a three count, using your glutes and abs to hold you firm. Repeat three times.

Now roll over and lay on your back. You want to press your hands flat to the floor next to your hips. Now bend your knees up with your feet still flat on the floor and raise your hips up so that you are resting on your shoulders and your feet. This is called a bridge. Hold this position for a count of three and then relax. Repeat three times.

This is a small workout, but doable in thirty minutes. You'll work your chest and your core muscles. You can throw in some push ups for upper arms and some lunges for your quads if you're interested.

So, what are you doing right now?

Related Articles:

Weight Training: Progression and Overload

How to Weight Train for Running & Cycling

Strength Training - Understanding More About It

Learn more about Heather Long

Heather Long is 35 years old and currently lives in Wylie, Texas. She has been a freelance writer for six years. Her husband and she met while working together at America Online over ten years ago.

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