NoExcusesGym

Improve and refresh your walk or jog routine by adding some power movements.

1. HOP-OVER
Jump with both feet back and forth over cracks in the sidewalk or pavement (or the weeds in your lawn) for 30 seconds.

2. INCREASE YOUR SPEED
Pick a landmark (such as a mailbox) and increase your pace until your reach it. Try to use your maximal speed.

3. PARK-BENCH PUSH UPS
Facing a firmly anchored park bench, place hands shoulder-width apart on the seat. Walk your feet back until your body is at 45-degree angle to the ground, keep your body nicely in line, abs tight. Bend elbows, slowly lowering your chest toward the bench. Push up to starting position. Do 2-3 sets of 10-15 repetions.

4. FROG’S JUMP
Take a wide-legged stance facing the base of a curb of low step. Bend at the knees and hips, then jump up and forward onto the curb or step, keeping knees soft when landing. Return to starting position.
2-3 sets of 10-15 repetions.

5. LUNGES
Stand with feet hip-width apart, step forward, and place your left food on a step. Your weight should be more over your left heel. Bend your knees, lowering your right knee toward the ground. Hips, knees and toes should face forward; front knee should not go past the ankle. Return to starting position.
Do 2-3 sets of 10 repetitions for each leg.

6. BENCH ABS
Sit on the end of a park bench with your hands on the sides of your body. Slightly lean back until you feel tension in your abs. Pull belly in, don’t arch your back. Extend your legs in front of you, then with exhale bring your knees close to your chest. Return to starting position.
Do 2-3 sets of 10-15 repetitions.

(by Marcela Vanharova)