A half-hour workout you can do at home
:30 Start with 25 to 30 jumping jacks to warm up your muscles and get your blood pumping.
:27 Push-ups to strengthen the upper body. Start on knees if traditional position is too hard; keep abs pulled in and don’t let your back drop. Repeat 10-20 times.
:24 Leg lifts for core strength. Lying on your back with your feet in the air or legs bent to make it easier on your back – lower legs toward the floor and then raise back up. Repeat 15-30 times.
:21 Jog in place
:19 Crunches to strengthen the abs. Lying on your back, knees bent with feet on the floor and arms crossed on your chest, slowly lift your head and shoulders off the ground using your abs. Do not pull with your arms. Repeat 20-30 times.
:16 Squats to work the legs and glutes. Try this exercise with a chair to get the correct form. Stand with your feet a little wider than shoulder width apart and slowly bend your knees while sitting back in the chair, then stand back up. Repeat 10-20 times.
:13 Lateral shoulder raises. Grab two canned items from your pantry and use them as weights or use dumbbells if you have them. Stand up straight, feet shoulder-width apart and use your shoulders to raise the arms out to the side until they are parallel to the ground, then lower arms back to sides. Repeat 10-20 times.
:10 Bicep curls. Using the same weights, stand with feet hip-width apart, arms by sides and elbows squeezing your sides, keeping elbows steady. Using your biceps, curl hands up toward shoulders and then lower back to starting position. Repeat 10-20 times.
:07 March in place to cool down.
:04 Stretch it out
Good job! You’re done!
Workout developed by Lauren Fetz, certified personal trainer.
Get Healthy Walking Expo
Looking for more ways to stay or get healthy? Join us on July 12 at the Louisville Zoo for the 2014 Get Healthy Walking Expo. Events will include health screenings, heart bingo, Zumba exercise classes and group fitness walks. Free for Get Healthy Walking Club mumbers; $5 for nonmembers. Registation is required. Call (502) 629-1234 to become a Get Healthy Walking member and to register for the event.
Heart bingo, Tree Tops Room, 10 a.m., 10:30 a.m. & 11 a.m.
Zumba exercise classes, Island mulch area, 9:30 a.m., 10:15 a.m. & 11:00 a.m.
Group fitness walks, Meet on the plaza, 9:30 a.m., 10:30 a.m. & 11:30 a.m.
Health Screenings, Gheens Room, 9:00 a.m. - noon