Mighty Mini Workout #1
Copyright 2006 by Leonore H. Dvorkin
To go to the Exercise Instruction main page, click here.
Note: This article was originally published in the November 2006 issue of the Denver publication Community News.
This article is the first in a series of short but total-body workouts that you can do with simple equipment and in only about 20-25 minutes. These are shortened versions of the 1-hr. workouts we do in the classes I teach in my home. Click here for details on the classes.
For the exercises with weights, you�ll need only light ankle weights (1 to 3 lbs. each), and a few pairs of dumbbells (handheld weights). Women should start with 3 pairs of dumbbells that weigh 2, 4, and 6 lbs. each, or maybe 3, 5, and 8 lbs. each. That weight is per dumbbell, not per pair. Men can usually start with 3 pairs of dumbbells that weigh 5, 8, and 10 or 12 lbs. each.
Check out Play It Again Sports for good used or new weight equipment. When you progress past your starting weights, just sell those back to them and buy heavier ones.
So, put on some athletic shoes and some loose, comfy clothes, and get ready to get fitter! Do these workouts with a friend or your significant other for extra motivation and fun.
1) Warming Up
Just work to get the blood moving. Stretching
is not necessary. Pick 3 or 4 of these suggestions: March in
place for about a minute. Walk up and down a few flights of
stairs. Stand with feet apart, toes turned out, and do shallow
partial squats, bending the knees slightly and then straightening,
10-20 times. Swing your arms vigorously, up and down, around
and around. Stand with legs apart, hands on hips, and lean
from side to side several times. Then bob over gently, hands
toward the floor. Now you�re ready to go.
2) Standard Curls
These work the biceps and front
shoulders.
Use your heaviest dumbbells (DBs). Stand erect,
knees relaxed (not locked), arms down by sides, palms turned
outward, facing front. Smoothly and slowly bend the arms, so
palms face shoulders. Lower slowly. Repeat for 20-25
repetitions, or do 2 sets of 12-15 reps each. Breathe in to lift,
out to lower. Don�t jerk or drop the weights. At the end, you
should feel a good muscular effort, but not a strain.
3) Dumbbell Kickbacks
These work the backs of the upper
arms (the triceps), the back shoulders, and the mid back area.
Use light or medium-weight DBs. Hold weights with palms
facing. Stand, then bend over with back flat, head up, knees
slightly bent. Don�t round the back. Keep palms facing. Bend
arms to swing weights forward, then push back and up to
straighten arms behind body. Hold 2 counts in the back position.
The count is �Forward, push back, hold. Forward, push back,
hold.� Do 15-20 total, or 2 sets of 10-12 repetitions (reps).
4) Bicycling for the Abdominals
The best ab exercise!
Lie on your back on a carpet or exercise mat, hands under
neck. Lift legs, then move them back and forth, around and
around, in an exaggerated bicycling motion. Push out and pull
back as much as possible. Go until tired. Stop and stretch out
flat on the floor. Repeat bicycling motion, then stretch again.
5) Back Leg Lifts
For back thighs, lower back, and buttocks.
Wear light ankle weights, or heavy shoes if you have no
weights. Get on hands and knees on a carpet or exercise mat.
(Knee trouble? Lean over and brace your hands on the seat of
a secured chair, legs back somewhat from the chair.) Extend
right leg behind body. Smoothly lift right leg high, keeping it
almost straight. Then lower, touching toe to floor. Repeat
smooth lifts and lowerings for
12-15 per leg. Repeat if desired.
6) V-Sit Stretch
For back
thighs and lower back. Nice
after #5.
Sit on carpet or
exercise mat, legs wide apart
and flat to floor. Relax feet, toes
toward ceiling. Lengthen torso
out along right leg, aiming face
toward foot, hands on lower leg.
Don�t round the back much.
Stretch 6-8 counts right, then 6-
8 counts front (to the center),
then 6-8 counts left. Swing arms
up and over, pulling high and
then over to the right, and start
back on the right again. Do
"right, center, left" pattern 2-3
times.
7) Partial Squats
For thighs
and knees.
Stand erect, feet
about 1 ft. apart, toes turned
slightly out to the sides. Hold
medium or heavy DBs down by
the sides, arms relaxed. Keeping head up, bend knees slightly,
then straighten legs. Do not go down to where thighs are parallel
to the floor. Keep these slow and smooth. Do 20-30 total.
8) Straight-Leg Toe Raises
For the calves.
Face any kind
of handhold for balance. Keep legs straight. Go up and down
on your toes 10-15 times, until the calves burn.
9) Straight-Leg Calf Stretch
Good after #8.
Place hands
on seat of chair or exercise bench. Extend right leg far behind
you. Bend left leg slightly. Toes of both feet face front. Push
heel of right foot down toward floor to stretch calf muscle. Hold
for 15-20 seconds. Repeat on left leg.
10) Stretches of Your Choice
Do any other desired
stretches to conclude and relax. Then pat yourself on the back
for a job well done. 