K’s Corner: Exercise Class, Week 2

K's CornerThis week’s exercise class was a little different. We did the usual 10 minute jog at the beginning to get warmed up, but instead of high knees and butt kicks, my instructor had us side shuffle (keep your butt down in a half squat!) for 30 seconds facing towards the inside of the room and then towards the outside of the room. After this we did something silly… we crab-walked around the room! I haven’t crab-walked since I was about 4 years old. It’s hard! You have to really work to keep your hips up.

Here’s the rest of what we did:

  • Jumping jacks: These were pretty fun, and a great cardio workout if you don’t feel like running.
  • Plank jumps: These are when you get in a push-up position, but on your elbows instead of your palms. From there, you jump from having your feet close together to having them about 2 feet apart. Then you jump back. So, jump in, jump out, all the while leaning on your elbows. I felt this in my legs, arms, and abs.
  • Squat jumps: These are tough, but amazing. Ready? You stand with your feet slightly more than shoulder width apart. Now squat so it looks like you are sitting in a chair. Keep your back straight (your butt will stick out) and don’t let your knees go out further than your toes. Now… jump up! (and land back in that squat). Remind you of a frog?
  • Triceps with a ball: Your triceps muscle is the muscle on the upper part of your arm that faces your back. To work these we took a ball – I used a 6 lb one – but you can also use a regular weight, a textbook, a water bottle, anything. We put the ball behind out heads, and, keeping our elbows as close to our ears as possible, raised the ball up over our heads and back again.The last thing I will tell you about is our lunges. Start standing up and step one foot in front of you. Bend your knees so that they are both at a 90 degree angle and stand up again. You should almost be kneeling on the back knee (but don’t let it touch the floor!)