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Work It Out in 2014!

by Maryann Pisano on January 8, 2014


Standing V Raise

For Arms

Hold a dumbbell in each hand and stand with your feet shoulder-width apart, arms at your sides, palms in (a). With arms straight but not locked, raise the weights diagonally in front of you, so that your arms form a V shape, until your arms are parallel to the floor  (b). Hold for one second, then return to the starting position. Do 12 to 15 reps.



Roll and Reach

For Abs

  • Lie facedown with legs together and arms extended over head, palms flat. Lift right leg off floor and roll over to the left.



Bend and Extend

For Your Bootie!

  • Stand in front of chair, bend over and place left hand on seat, right forearm atop chair back; tuck pelvis and extend left leg behind you, foot flexed.
  • Pulse left leg 10 times (lift and lower by 1 inch).
  • Keeping left leg lifted, bend knee and then extend 10 times; then trace 5 clockwise and 5 counterclockwise circles with leg.
  • Hold leg lift for 5 counts. Switch sides; repeat.



Cardio Workout

0:00-5:00 Warm up, moving at a slow pace.

5:00-6:00 Go all out, pushing yourself as hard and fast as possible.

6:00-7:00 Active recovery: Catch your breath.

7:15-18:30 Repeat minutes 5:00 to 7:15 five times.

18:30-20:00 Cool down.


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