Fit At Any Age Workout
August 20, 2009
To remain fit, healthy and active across your entire lifespan, the sooner you start healthy living the better it would be for you. The workout regime mentioned below will make you strong and fit for a lifetime.
To practice the same all you need is a set of 3-10 pounds dumbbells; depending on your stamina, age and fitness level. Follow this regime twice a week and on other days do medium intensity cardio for 30-45 minutes.
# 1 Sumo squats – meant for your legs, butt and shoulders.
Stand on the ground, hold the weight over your head and keep your feet hip distance apart. Go down in squat position and swing the weight to your legs, brings the weight in the start position as you come up, repeat this 12 times.
#2 Dragon fly exercise – for your chest, shoulders, back and abs.
Take a position on all fours; hold the weight in both your hands. Slowly raise your left leg up, so that it is aligned with your entire body; raise your right arm till shoulder height. Keep your left leg in position and curl your arm 12 times. Repeat this on the other side.
#3 Gorgeous getups – perfect for your back, shoulders, butt, hamstring and thighs.
Kneel down as you hold a weight in your hands; bring your arms over your head, while your palms face in. Slowly get your left leg ahead as you keep your knee bent, your thigh should come parallel to floor. Use the ball of your foot to stand and return to the start position. Do 12 reps of the exercise.
#4 Side step – for your back, butt, shoulder and thighs.
Stand as you keep your feet hip-distance apart, your toes should face out; hold a weight in both hands in front of your thighs. Bend your elbows bringing your arms to your chest and lunging to the left. Push off from the left foot as you lower the weight to the right side; repeat it on the other side. 12 reps on each side should do the trick.
#5 Attack on the Back For your back, hamstring and butt.
Lie on the ground with your face down pressing your legs together; interlace your fingers behind your back and draw your shoulder as you pull them towards each other. Kick your heel to your butt in a controlled manner (3 times for 1 rep) and lift yourself up. Repeat this 10 times.
#6 Do-si-do – fit for your biceps, butt, abs, hamstring and thighs.
Take a standing position as you keep your feet hip-distance apart, holding a dumbbell in both hands. Keep your balance towards your left, keep your knees soft as you lunge on your right leg and curl the weight towards your chest. Return to the start position, repeat 12 times on both the sides.
#7 Terrific toner for your abs, thighs and hips.
Standing keep your feet hip-distance apart, hold weights in both hands, extend your arms till your shoulder level. Slowly lift your right leg behind as you lower your torso ahead; until a T is formed by your body, your palms should be in and arms towards the ground, return to the start position. Repeat this 12 times before switching to the other side.
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