Fitness in the Center Push Back Your Chair and Stand Up

Power of Three Three Things Three Times a Day Five Minutes Mix it Up –Varity translates to less boredom –Works different muscle groups

Start Simple Stand Up –Stand up for 30 minutes you will burn twice as many calories as you would just sitting there Sitting –While your sitting do the twist Try each three times a day

Look Mom No Equipment Push ups CrunchesSquatsDipsLungesPlanks

Add a few Items Dumb Bells Elastic Bands Physio Ball Jump Rope

Dumb Bells Bicep Curls Overhead Press Chest Press Triceps Extensions Kickbacks Arm Raises Trunk Rotations Flies One Arm Rows

Elastic Bands Side Steps One Arm Rows Bicep Curls Side Crunches Back Flies Bent Over Rows

Physio Ball Just Sit On It Crunches Ball Balance Russian Twist Arnie Press

Kickboxing in the Center The Stance Your Hands The Punches –Jab –Cross –Hook –Upper Cut

The Kicks Front Kick Round House Side Kick Crescent Kick Ax Kick

Put It All Together Shadow Box Kick routines Combinations

The Next Level 3 minutes of cardio –Jump rope – Run, Shuffle, Grapevine – Jumping Jacks Active Stretching 5 sets of Shadow Boxing Drills –2 minutes shadow boxing –1 minute cardio –Calisthenics Pad or Bag Drills

Stretching Increases Flexibility Improves Range of Motion Improves Circulation Relieves Stress

Benefits of exercise Improves Your Mood Combats Chronic Diseases Helps Manage Weight Boosts Your Energy Level Promotes Better Sleep

Resources Help Yourself in Five Minute – n=episodes&content=E7#/workouts/11 n=episodes&content=E7#/workouts/11http://helpyourselfin5.msn.com/?sectio n=episodes&content=E7#/workouts/11

Get up Stand up Stand Up For Your Life