NASM Certified Personal Trainer Kristen Kennedy shows us 5 moves you can do anywhere to fit in a quick workout.
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Icyou Health Tips Vacation Workout Lower Body Kristen Kennedy: When you are on a road traveling, you cannot forget about your lower body as well. I am going to take you through a lower body workout just the same like I did with the upper body. I am going to give you five moves, one minute each, we are going to go through it twice, which gives you a ten minute workout. First, about a hundred yards down, which maybe you'll have a hundred yards at a yard that you are at, at your family's house, I am going to just ask for walking lunges. This is a low impact exercise, so there is no really modification, so all I am going to do, step and up, you are just taking a nice walk down all the way as far as you have got in a yard. If you need to stop and turn around, that's totally fine, I just want you to do that for a minute long, so you are going to turn, lunge straight down and up, this will be a great warm up for your legs. So a good starter off, good kick for it, now after you are doing that for one minute, you got squat kicks, hands just by your side, whatever you want to do, squat, kick, squat, kick, and I like to use a little arms, so I keep my arms up for balance. Sit back and up, now think, weight into the heels, lift up, weight into the heels, lift, contracting through the core as well, do that for a minute each, then you are going to do it, right until balance, to touch. Now this is great for stabilization through the core, through the leg, to help you as you get older, to stay balanced whenever you do anything because it gets tougher as you get older. So you are going to be here, all the way down, touch, and lift up. So a slight touch down, lift up, maybe do about thirty seconds on each leg, take it down, lift, thirty seconds on that one, let us switch over to the other side, make sure you are touching with the opposite arm, down, lift up, and you are breathing, that's the important thing of all, the work that you are going to experience is, is in that leg that's stabilizing you on the ground. Next, one of the hardest ones for me, you will see my heart rate is just increased, I will start breathing a little harder so you will know it works, you are just going to sit, jump up, squat, jump down, hold, jump up, lift, jump up. Now if you are wanting no joint motions whatsoever, you are good just to touch, and lift, down, up. Do that for a minute. Now I am going to take you into side lunges. I am going to stay over with that, just stand forward, you are going to take that right leg out, and then pull it in. so the left leg is straight, right leg is bent, butts going back, and then using all the strength in that right leg, you push yourself back up. Thirty seconds on each side, other side, lift up, down, up, again, done with that minute, so you have done it for five minutes, got to do it for one more time. And you can tell, I am breathing hard, so it's a good workout, it will be the best thing for you, give you those results you are looking for, so good luck.
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