Vanessa Rogers Photography at Canyon Ranch Miami Beach
Vanessa Rogers Photography at Canyon Ranch Miami Beach
Goal: Warm up and elevate your heart rate
Easy-Pace Walk: 2 Minutes
Toe-Tapping Arm Circles: 1 Minute
Stand with your feet hip-width apart, knees slightly bent and arms at your sides. Quickly tap your toes, alternating between right and left foot while tracing circles with your arms for one minute and then walk in place.
Interval Set #1: Side-Leg Sweeps
Vanessa Rogers Photography at Canyon Ranch Miami Beach
Goal: Work your hips and thighs
Brisk Walk: 2 Minutes
Side-Leg Sweeps: 1 Minute
Start with your feet together, knees slightly bent, hands on your hips and abs tight. Sweep your left leg out to the side of your body, lifting it 45 degrees and flexing your foot. Quickly bring it back, bend your knees, and then sweep the right leg.
Vanessa Rogers Photography at Canyon Ranch Miami Beach
Goal: Work your backside and strengthen your shins Brisk Walk: 2 Minutes
Heel Dig Pressback: 1 Minute
Stand with your feet together, knees slightly bent, arms by your sides, palms facing back. Extend your right leg out, flexing the foot and digging your heel into the floor as you press your arms behind you past your hips. Quickly switch feet and keep alternating for one minute.
Vanessa Rogers Photography at Canyon Ranch Miami Beach
Goal: Work your hips, thighs and glutes, and build coordination and agility while keeping your brain stimulated
Brisk Walk: 2 Minutes
Skater Taps: 1 Minute
Stand with your feet together, knees bent and right heel lifted off the ground. Bend your elbows and bring your left arm slightly in front of your body and push your right arm back. Take a wide step out to the right. Tap the left foot into the right, lifting the heel as you swing your right arm forward and left arm back. Repeat quickly for one minute, changing sides each time you tap.
Vanessa Rogers Photography at Canyon Ranch Miami Beach
Goal: Target your inner thighs
Brisk Walk: 2 Minutes
Inner-Thigh Crossover: 1 Minute
Stand with your feet hip-width apart and your hands on your hips. With your toe pointed, sweep your left leg across your right, crossing the midline of your body and then come back to starting position. Alternate legs for one minute.
Vanessa Rogers Photography at Canyon Ranch Miami Beach
Goal: Improve coordination and agility while engaging your hips and glutes Brisk Walk: 2 Minutes
Box Steps: 1 Minute
Stand with your feet hip-width apart, your elbows bent and hands in fists. Imagine there is an outline of a square on the floor in front of you. Step each foot forward to the "corner" of the box and then step back the corners behind you, letting your arms swing naturally. Repeat as many times as you can for one minute.
Vanessa Rogers Photography at Canyon Ranch Miami Beach
Goal: Improve your posture and strengthen your upper back and glutes Brisk Walk: 2 Minutes Wide Row
Tap Backs: 1 Minute
Stand with your feet hip-width apart, your arms extended out straight at shoulder height, hands clenched. Extend your right leg behind your hip, tapping your right toe on the floor while pulling your arms back, fist to shoulder. Return to the starting position and alternate legs. Repeat as many times as you can for one minute.
Vanessa Rogers Photography at Canyon Ranch Miami Beach
Goal: Strengthen your chest and thighs while building coordination Brisk Walk: 2 Minutes
Stepping Chest Push: 1 Minute
Stand with your feet together and knees slightly bent. Bend your elbows and pull your arms back, bringing your hands just outside of your chest with your palms faced outward. Take a wide step forward with the right leg and extend both arms in front of you as if you’re trying to push a heavy door closed. Return to start and alternate legs for one minute.
Vanessa Rogers Photography at Canyon Ranch Miami Beach
Goal: Strengthen the shins to prevent muscular imbalances that could lead to trips and falls
Brisk Walk: 2 Minutes
Heel Walks: 1 Minute
Just as it sounds, walk forward on your heels, flexing your toes all the way off the floor for four steps and then walk backwards. Repeat as many times as possible for one minute. If these muscles are weak you may need to take a brief rest. Just go for as long as you can.
Vanessa Rogers Photography at Canyon Ranch Miami Beach
Goal: Release tension in the hip flexors and quadriceps
Hip Flexor Stretch: 1 Minute
Bending your left leg and grabbing your foot with your left hand, pull your foot back toward your butt. (Extend your right arm for balance or hold onto a chair or wall for more support). Push your hips forward and take some deep breaths, holding the stretch for 30 seconds. Switch sides and repeat.
Vanessa Rogers Photography at Canyon Ranch Miami Beach
Via: Get Out of the Cold with an Indoor Walking Workout
No comments:
Post a Comment