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Getting Active with 5 Moves in 15 Minutes - Valley News Live - KVLY/KXJB - Fargo/Grand Forks

Getting Active with 5 Moves in 15 Minutes

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If you want to get active, but getting started seems overwhelming, there is an easy solution.  Five moves in just 15 minutes can get you on your way without equipment or a gym membership.

Stephanie Kaiser has a master's degree in kinesiology. It's complicated stuff, but she says keeping workouts simple is a lesson learned long ago. She says pick five diverse exercises.

"A couple core exercises, upper body, lower body, all mixed in there to get a good total body workout," Kaiser explains.

And then run through them three times each.

"We are going to do each for 30 seconds. Tora here is going to do the first one here."

It works your core and you can start on your knees.

"Once you feel comfortable on that, you can push your knees off the ground and hold steady like this."

Next is a the squat.  

"The important thing, always, is to have proper form, so in the 30 seconds do as many as you can with good form."


Over time, you can add a cardio component.
"If you are feeling really great about your squats and you want to add that high-impact option, then jumping is a great way to get your heart rate up," explains instructor Tara Rochford.

After you worked your lower half, push-ups will challenge your chest, shoulders, arms and abs.

"You can get a great workout by doing push-ups on your knees, but if you start to find that you can do them very easily, then start by trying one on your toes and then move up from there."

"You'll be surprised how quickly you start to see a difference in your strength," Rochford says.

And then work your backside with a bridge.

"Feet together, then she's gonna press her hips straight up into the air and then come straight back down. If that becomes too easy, she'll raise one leg off the ground and then she will move and go to one leg."

Finally, a move called "bird dog," extending opposite legs and arms and bringing them together.

"This one really works on trunk stability, so what you want to focus on here is not letting your hips or shoulders come out of alignment."

"It's good to know that option you can have, maybe when you're just at um soccer practice, waiting for your kid, you could do that while you are waiting there," Kaiser explains.

The key thing to remember is to keep track of the time because that will help you see how quickly you improve, which will give you confidence to stay motivated.

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