Unity Media Group

The Digest | May/June 2014

The Digest | New Jersey Magazine

Issue link: https://magazines.vuenj.com/i/318984

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Page 66 of 83

MON WED FRI SAT MON WED FRI BLOCK BY BLOCK RESIST THE ORDINARY JUNE 1 - 7 JUNE 8 - 14 Sprint for a block. Lunges for a block. High Knees for a block. Repeat this cycle for 12 blocks and then head back to where you started! Wall Sit: Hold for 60 seconds Resistance Band Squats: 3 sets, 20 reps Resistance Band Rows: 3 sets, 15 reps Lateral Leg Raises: 2 sets, 30 reps each leg Bicep Curls: 3 sets, 15 reps Wall Push-Ups: 30 seconds Squats: 60 seconds Walk for a Block. Walk for a Block. Jog for a Block. Run as fast as you possibly can, but watch out for other pedestrians, dogs, and baby strollers! When taking a step bend at each knee. The knee of the leg in front should not go passed the toes. Run while forcefully bringing each knee up to the chest. At the end of the block, lean your back up against a wall of a building and pretend you are sitting in an imaginary chair. No wall? Try it without one! Find a tree or pole and wrap your resistance band around it. Hold onto the handles and step back so there is some tension. Bend at the knees with your arms straight out. Return to standing position and bend the elbows pulling your hands into your chest. *For a challenge, try single leg squats with one leg straight out in front of you. Wrap the band around a tree or pole so it is level with your chest. Begin by holding the handles with arms straight out. Then lean back slightly, bend elbows and bring your hands to your chest so your arms are in a 'T' position. Squeeze your shoulder blades together. Tie the band around a tree or pole so it is level with your ankles. Tie the other end around your ankle. Stand straight, placing your hand on the tree or pole for support. Raise the leg that has the band tied to it out to the side. Repeat with other leg. Begin with arms at your sides, holding both handles and the band under both feet. Bend at the elbows so your hands are in front of your shoulders. Squeeze biceps, then lower arms down slowly. At the end of the block, put your hands on a wall of a building and bend at the elbows to lower your body. No wall? Do them on the floor! At the end of the block, perform as many squats as you can for a minute. Make sure those buns get close to the ground! Put one foot in front of the other. Use wrist or ankle weights for added intensity. Put one foot in front of the other. Faster. * NO GYM? NO EXCUSE! Try The Digest's 4-Week Outdoor Fitness Challenge When the weather is fine, it's tough to justify sweating indoors. Get outside during the month of June with this 4-week outdoor challenge. The program is designed for workout newbies and challenge seekers alike, with moves that can be modified according to your fitness level. The idea is to use "equipment" already available outside to get an effective workout in a short amount of time. Keep track of your progress with our handy check boxes at the top of each page. WEEK 1 WEEK 2 ADVISORY 1: Be careful! It's good to push yourself with new challenges, but if something is too difficult at first, start slow and work your way up in intensity. Of course, consult with a doctor if you have any concerns about starting a new exercise program. ADVISORY 2: HAVE FUN! By Donna Zitelli H E A LT H & W E L L N E S S May I June 67

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