Exercise Guide
This guide is full of Larry's 60-Second Workouts - exercises that pack a punch despite only lasting 60 seconds. They're separated into sections of which part of your body you will work, so planning a workout for the day is simple. You can do these quick exercises anywhere. All you need is one minute and a little motivation!
Sample Workouts:
Standard Push-ups
Instructions:
- LIE on your stomach with your weight supported by your flexed wrists and toes. Place your hands outside your shoulders by approximately 8 to 12 inches. (The distance is determined by the length of your upper arm of the distance from your elbow to shoulders.)
- STRAIGHTEN your legs and arms. Keep your hands slightly above the shoulder as well as outside of them.
- START with your arms and back straight and your ankles only slightly bent.
- KEEPING your back straight and your legs stiff, lower your body until your elbows are bent about 90 degrees.
- HOLD, then slowly push your body back up to the starting position and repeat.
Tips:
- KEEP the knees slightly bent and back straight.
- AVOID locking the elbows at the bottom.
- GO slow and try to keep from bending the elbows more than 90 degrees at the bottom or locking them out at the top.
Leg Raise
Instructions:
- LIE comfortably on your back with one leg straight up.
- CAREFULLY pull the leg toward your head to stretch the hamstring.
- TIGHTEN your abdominal muscles, flatten the back and slowly begin lowering the leg.
- LOWER the leg only as far as you can while keeping the back flat.
- HOLD, then slowly pull the leg back up and stretch the hamstring.
Tips:
- TRY to keep tension on the abdominal muscles and back flat through out the exercise. (Remember that this is an abdominal exercise as well as a hamstring stretch.)
- DO not begin with the leg on the floor and do not lower any further than you are able to keep the back flat.
- LIFT, stretch slowly and try to breathe out as you lift the leg.
