Saturday, September 15, 2012

Workout For Beginners Or Seniors Level 2

Time: 30 mintues


This is the second workout for beginners and you workout for 30 minutes instead of 20 minutes.  Since the weather is about to turn chilly, this is a great indoor workout and it is cheap.  This is an excellent online exercise program; no equipment or health club needed and remember get some music with a fast beat.

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Warm-up  3 minutes    walk in place at a slower pace

In the cardio or aerobic portion of the workout, you need to pick up the speed of the music.

Walk in place     2 minutes
Walk forward four steps and back four steps     1 minute    
Opposite elbow to knee     1 minute
Hamstring (alt heel to buttocks) and overhead arms(keep your arms overhead)      1 minute  
Double opposite elbow to knee (elbow to knee 2 times and switch to the opposite knee)1 minute
Step out for 2 (step together step)    1 minute
Double hamstrings (heel to butt twice and switch to the opposite leg) 1 minute
Inner thighs (bring up your left leg across your body touch your calf with your right hand and switch to the opposite leg)   1 minute
Side leg raises (lift your right leg to the side off the floor and bring the leg back to the floor and switch to the opposite side)    1 minute

Repeat above and pick up the pace of the music

Cool-down   walk in place at a slower pace   3 minutes
Stretch (see beginner workout 1 for stretches):  http://thefrugalexerciser.blogspot.com/2012/07/twenty-minute-workout-for-beginners-and.html 


Check out my video if you don't understand the moves: 






4 comments:

  1. My grandfather is 91 yrs young and we are trying to get him to exercise more. I will let him try some of these exercises tomorrow... I'll be back with an update.

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    Replies
    1. You would have to do a scaled down version for your grandfather.

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  2. stopping by to make your monday! Love the idea of frugal workouts, thanks for the video to break it down for me :)

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  3. My mom and I are doing this workout 3 times a week.

    ReplyDelete