Using a few simple pieces of equipment, you can get a great workout. You’ll need a yoga or nonslip mat, resistance band and jump rope.
Touch frame side step
Place the band on the floor and step on the band so that your feet are hip distance apart, one handle in each hand.
Shoulders are stacked on top of your hips, abdominals pulled in tight.
Begin by stepping wide to your right, moving your weight to the right foot and closing with the left.
Repeat left to right.
Jump-rope
One handle in each hand, standing tall, shoulders stacked on top of hips, begin jumping rope.
Keep your abdominals and bottom tight and keep your feet as close to the floor as possible.
Hover
Come down to the floor on your elbows and knees.
Walk your knees back until your body is in a diagonal. Your bottom neither points up nor down.
Pull in your abdominals and look ahead. Keep your abdominals tight.
Advanced move: Walk your feet back so that your body is in a long diagonal line from toes to elbows. Again, keep abdominals tight and look ahead.
For all exercises,exhale on the exertion. If this becomes too complicated, just breathe but avoid holding your breath. Start with 8 to 12 reps of each exercise. There are many ways to approach these exercises, but I recommend alternating upper- and lower-body exercises.
As you progress, move to two or three sets of each exercise.
To create circuit training, add 30-60 seconds of jump-rope between each exercise. Perform the exercises at least two times a week. Wait at least one (preferably two) days between workouts with the resistance band.
Lisa Kiely is a certified group fitness instructor and a personal trainer.
