Level 3
This level is for the person who has
exercised heavily for a while. The best way to start is to do 30 jumping
jacks and 15 deep knee bends or something cardiovascular (get the old ticker
pumping) to warm up and then do your stretching. You should be using
at least 8-10 pound weights. You will work up to 30
repetitions, then raise your weight a couple more pounds. This
should only take about 15 minutes and you can split it up during the day if you
warm up first. I also believe in working your muscles during the day
at your desk. Just flexing your stomach muscles in and out, or
pushing in, out or down with your leg or arm muscles will also burn calories.
Add a two to three mile walk at
least four times a week. You should work up to walk a mile in 15
minutes or less. If you ride your bike or jump rope, you must
substitute accordingly. I suggest that you find at least three different
routes or easily accessible places to walk and take a dog or a partner unless
you revel in being alone - I take my dog and let her stop anytime she wants for
half the walk, then I walk briskly or jog on the way back. That way
we both stay healthy!
ARMS
Begin in a sitting position, preferably on an
exercise ball or a chair with no arms so that you can have free movement of your
arms.
1. 18 bicep lifts (working your biceps) - that means the inside of your hand
is facing up and you have a grip on your weight. Extend your arm
until it is hanging down beside you, palm facing forward, arm almost extended
but not quite - you never want to completely extend your arm and cause injury to
your ligaments and tendons. Bend your arm slowly until you reach a
90 degree angle and then very slowly drop your arm back to the almost extended
position.
Do the other arm.
2. 18 side arm lifts - Extend your arm down along your side again but this
time the inside of your hand will be towards your leg. Lift your arm
without bending it up to shoulder level. Release very slowly.
Do the other arm.
3. 18 tricep lifts - You can do this one of two ways. I like to use
one weight and hold it near the bell or heavy part of the weight with both hands
over my head with my elbows bent. However, if you are strong enough, you
may do one arm at a time. Extend your arm(s) up over your head
and then slowly return to the bent arm position.
If you did one arm, do the other. If you did both, continue on.
4. Arm Rotation - Hold one weight in each hand and make large circles with
your arms straight out to your sides, working down to small circles and then
back out again. Do not have your arms completely extended, rather
leave a small bend in them. Reverse directions.
5. 18 Child Lifts - This is how you pick up a child in front of
you. Just raise and lower your arms slowly with your palms facing
each other.
6. 18 Upper Back Lifts - Put your middle back on your exercise ball or
lay on the floor (or exercise bench). Face your palms up and your
arms straight out from your sides and lift your weights until they touch.
Again, keep your arms slightly bent.
STOMACH
7. 18 Sit-ups
- The age old sit-up is the best exercise for your stomach.
Bring both your upper body and your lower body up off the floor towards each
other and then slowly release never actually relaxing between sit-ups.
8. 18 More Sit-ups - Now do the same but bring the opposite elbow and knee
together switching back and forth.
9. 18 Leg Lifts - This helps several areas. Lay flat and lift both
legs up as far as you can, then very slowly lower them, never completely
relaxing between lifts. If you are like me and have back problems, just do
one leg at a time.
BUTTOCKS
10. 18 Buttock Lifts
-
Get on your hands and knees. Straighten
one leg behind you, then lift it as far as you can. Then slowly reverse,
never relaxing it completely. Do this very slowly and switch legs.
11. 18 Side Kicks - It's great if you know what a side kick is, but if you
don't just bend one leg and point your heel towards something. Drawn a
line from that something to your heel and then straight to your
knee. Extend slowly towards the target. Remember to keep
that straight line from your target to your heel to your knee. It helps if
you turn the other foot away from your target. Reverse the movement
and without actually touching the ground, do the next one.
Switch legs. It might help to hold onto the back of a chair.
As an alternate, you can lay on the floor and do this until you build up some
strength.
LEGS
You will probably want to use leg weights at
this level.
12. 18 Side Leg Lifts
-
Stand up and lift one leg at a time out
to your side. Try to touch your
outstretched hand with your leg. Do the other leg.
13. 18 Front Kicks - Stand and lift one knee straight up towards your
chin. Extend your foot and point the ball of your foot towards a
target. Reverse the movement but do not quite touch the ground
before starting the next kick. Do the other leg.
14. 18 Knee Squeezes - Put a ball that you can squeeze between your knees and
squeeze as hard as you can.
15. 18 Leg Rotations - First lay on your back and rotate one leg starting
with a large circle and work it into a small circle and then reverse directions
and come back out to a large circle. Do the other leg.
Roll over to your side and do the same thing again.
16. 18 Deep Knee Bends - Stand with your feet almost together. Bend
over and touch your toes without bending your knees, then bend from the knees so
that your arms now point directly out in front of you. Reverse.
17. 18
Steps - Stand on the ground in front of your step stool. You can
use your stairs if you have them. Step up onto the stool with
one foot, then bring the other foot up. Take the first foot and
place it back on the floor, then follow with your other foot. If you've
used your steps, go up and down at least 8 to 12 times.
UPPER BODY
18. 18 Push-Ups
- You can do push-ups from the knees or the military position - of course the
military position is more of a work-out. However, if you have back
problems, do it from the knees.
OTHER
19. 18
Stretch Cord Pulls - Use your stretch
cord with your hands to pull outward towards your sides and then to pull up from
your feet. If you can, use it to pull your feet away from each other.