Beat stress, feel great and outstrip your competition! Three great mini workouts to prime you to be the wonder-stud/woman in your office!
Recharge Pedalling (i) basic Muscles/area activated: balance and ankle
P1lace ankles through adjacent loops in middle of band, standing with feet apart enough to feel resistance in the band. Inhale and lift right heel off floor, left supporting leg is straight, though not rigidly so. Protect your lower back by feeling a lift of your hip bones upwards.
Exhale and ‘pedal’ feet by lifting left heel so now both feet are on ‘tip toes’ and then lowering right heel while left heel remains up. Inhale and repeat lifting and lowering of other heel. Always keep knee in alignment over toes. Avoid supination or pronation of ankles during movement.
Repeat ‘pedalling’ for 20-30 breaths.
Inhale and return to starting position.
Bend over Muscles/area activated: hamstrings, pronators
Double up Loopz and place hands through ends, behind the body. Stand feet hip width apart. Inhale.
Exhale and slowly bend over, letting arms pull forward towards head while feeling stretch in hamstrings. Hold position for 5 exhalations.
Concentrate Standing Obliques – done sitting
Muscles/area activated: internal obliques and sides of upper body
Stand with feet together, hands in ends of Loopz by sides of legs, band resting behind legs. Inhale.
Exhale and bend towards right side as far as you can. Inhale and raise left arm sideways towards the ceiling, turning head towards raised arm, shoulders relaxed. Left arm is on left thigh and Loopz is behind body.
Exhale. Maintain head position and sweep right arm past face so that it is at 45 degree past body. You will feel an extra stretch from hip to rib. Avoid leaning forward with torso or shoulder. Hold position 5-8 counts.
Inhale and straighten body, lowering arm sideways back to starting position. Repeat 10-15 times. Repeat other side.
Leg sculpt side (ii) balance
Muscles/area activated: core, tensor fasciae latae, pelvic stabilizer
Stand on right leg, slip right wrist through one end of Loopz and left foot through the other end. Place both hands on hips. Balance. Inhale.
Exhale and lift left leg up at the side. Hold position for 5 counts. Bend right leg if need be for added stability and take care not to ‘bounce’ working leg.
Inhale and lower left leg. Repeat 10-20 sets. Repeat other leg.
Relax Wheel
Muscles/area activated: Cervical, thoracic and rotator cuffs
Sit on chair and slip hands through ends of Loopz. Hold Loopz above head with arms stretched. Inhale.
Exhale and very slowly circle arms back, feeling shoulder blades pulling together and stretch in the pectorals.Continue to circle arms down beside body.
Inhale and reverse circle.
Repeat 5-10 sets.
Super underarms
Muscles/areas activated: rotator cuff, serratus anterior and breath capacity
Sit or stand comfortably. Slip one elbow at a time through adjacent loops in middle of band and cross forearms behind head so elbows are by sides of head, slight tension in band. Hold onto Loopz with both hands. Head straight and navel to spine. Inhale.
Exhale, pulling onto Loopz with left hand to lean body to the left. The right elbow will be right against head and left elbow pulling away slightly. Feel a stretch from the underarms all the way to the hips, lifting chest for a greater stretch. Hold position for 2-5 counts.
Inhale and return to starting position. Repeat 5-10 times. Repeat other side.
