TOTAL-BODY WORKOUT
GET FLEXED!
A 10-Minute Set
Photography by Keith Munyan
Weight-free training will help keep your muscles loose and toned, and has the advantage of being able to be performed anytime, anywhere. The exercises are not strenuous, so you wonÕt break a sweat. No excuses!
CHESTArm Crosses
Stand with legs apart and arms extended straight out to sides. Proceed to turn palms down as you cross the right arm over the left. Pause, then return to starting position, and on the next repetition cross the left arm over
the right. Perform 15 repetitions.
CALVESToe Raises
Stand with the balls of the feet on a raised surface. Proceed to rise up on toes as high
as possible. Pause, then lower to starting position. Perform 15 repetitions.
NECKFreehand Presses
Sit with fingers interlaced on forehead. Proceed to press back while resisting slightly with
the neck. Then place hands behind the head and press forward, resisting slightly. Perform 15 repetitions each way.
BACKCat Backs
Get on all fours, allowing the back and abdominals to sag. Proceed to arch the back, tightening the abs. Pause, then lower to starting position. Perform 15 repetitions.
OBLIQUESTwisting Sit-Ups
Lie on your back with hands behind head, legs bent and feet flat. Proceed to sit up and twist to the right. Pause, then lower to starting position and next sit up and twist to the left. Perform 15 alternating repetitions to each side.
ABDOMINALSCrunch-Ups
Lie on your back with arms at sides and legs together. Proceed to raise your head and shoulders while extending hands forward. Pause, then lower to starting position. Perform 15 repetitions.
THIGHSLunge Squats
Stand with hands on hips and the left leg in front of the right. Keeping the back straight and head up, proceed to squat down until the thigh is parallel to the ground. Pause, then rise to starting position. Perform 15 repetitions, then switch leg positions for another set with the right leg.
SHOULDERSBent-Over Raises
Standing with feet together and knees slightly bent, bend at the waist and extend hands to toes. Pro- ceed to raise arms out to sides until parallel to the ground. Pause, then lower to starting position. Perform 15 repetitions.