Last night I finally did some exercises again... It's the 15 minute workout from the Cindy Crawford DVD - Shape your body. I LOVE this exercise DVD as you can do it anywhere and don't need props - all done with your own body weight. I've photographed the workout for anyone who wants to try it...
THE WARM UP:
Stand with feet hip width apart. Raise arms up above your head as you come up on to your toes. Stretch as high as you can. Take your arms gently back to your sides. Do this 3 times
Still standing with feet hip width apart, do gentle head rolls. Start with your head leaning towards your left shoulder, gently roll your head forward and to your right shoulder. Then from the right shoulder to the left. Repeat this 3 times
Standing hip width apart put your arms up in the air, hands touching. Sweep your arms over to the right and down towards your right foot, keep going around to the left foot and back up to a standing position. You are moving in a full circle, bending from the waist. Do 3 times in a clockwise direction then 3 times in an anticlockwise direction
Stand with your feet hip width apart. Place your hands on your hips and swing your hips in a large clockwise direction. Do this 3 times then do 3 hip circles in an anticlockwise direction
Stand with your feet wide apart, feet facing forward. Bend your right knee, moving your whole body to the right and resting your hands on your right thigh. Straighten right leg and bend left leg, doing the same on the left. Do this 6 times
Keep your feet wide apart. Bend your right leg and go down do the floor. Make sure your toes on your left foot are stretching straight up towards the roof. Hold for a count of 10 then do the same on your left side
LEGS AND BUM:
This set consists of the following:
- Squat with legs wide apart and feet facing outwards x10
- Lunges x10
- Squat with legs apart and feet facing forward x10
- Lunges x10
- Squat with legs together x10
- Lunges x10
This set needs to be repeated 3 times
Squat with feet facing outwards: Stand with feet wide apart, toes facing outwards. Bend your knees and go into a sitting position. Stand back up by squeezing your bum muscles. Do this 10 times
Lunge: Straight after each squat you will do 10 lunges. Stand with your feet together then take a large step forward with your right foot, bending the knee. Push yourself back to starting position. Alternate right and left leg, doing a total of 10 lunges
Squat with feet facing forwards x10
Squat with feet together x10
PUSH UPS:
I do girls ones - feet together, knees on the ground
Arms far apart, hands turned in x10
Arms far apart, hands facing forward x10
Arms closer together x10
SIT UPS:
Tummy crunch: Just lift shoulders and head off the ground. Exhaling as you go up - contracting the tummy muscles. Do this 20 times
Full sit up: Do a full sit up, using your tummy muscles and not your back / neck to pick you up. Slowly go back to starting position. Do this 20 times
Elbow to knee sit up: Cross your right foot over your left knee. Take your left elbow and reach up to your right knee. Do this 20 times then do it on the other side
No idea what you call this one: Lie on your back, hands under your lower back & bum for support. Lift your legs straight off the ground and over your head - using your tummy muscles to do this. Lower legs slowly to start position (try not touch the ground with your feet /legs). Do this 20 times
Bum crunches: These work so well! Lie on your back, feet flat on the ground, knees bent. Lift your bum in the air and do small little bum crunches. Do 50 crunches
COOL DOWN:
Still lying on your back bend your knees and using your arms bring them to your chest. Gently rock back and fourth 3 times then stop in a sitting position. Straighten your back and hug your knees to your chest.
~ THE END ~
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