Exercise: Per Request; "Easy" Does It Routine

Ok don't let the title fool you, this workout can be very challenging! This one is for all of you who have been saying they would like "easier" routines. I was up in the air about naming this routine, but my goal is to help introduce people to how beneficial exercise can be, and if it means me making an "easier" style workout (although anyone can at least try the other workouts) so be it. Almost every exercise that I do on this blog can be modified, I honestly believe that all of these routines can be done by almost anyone without significant injuries. I know there are some exercises that look intimidating, but you will be surprised at what your body can do. Be brave and trust your body, give it a try!! However, I came up with this set of exercises for beginners hoping that they will encourage people to try the "harder" routines with the modifications. As for those of you who need a challenge I have included options for you too.

NOTE: workouts should be tough!!! If exercise was easy, everyone would be in shape and healthier! Training stronger muscles and leaning out is work!! Please keep this in mind during your workouts and remember to push yourselves!!!

Pointer Crunch 10 to 20 each side
on hands and knees with abs very tight, extend the left leg back (squeezing the glute) and the right arm forward, with all of your core tight, including your butt, bring the right elbow and left knee underneath you, keep the back very straight, the goal of this one is to work your lower back and abs. Depending on your strength do 10 to 20 reps each side. For a challenge do this in a plank!

Quad Extension 10 to 20 reps
in a pike postion with hands and toes on the floor, butt up (like an upside down V) keep your abs super tight again, slowly bend your knees until they almost tap the floor, then straighten the legs squeezing your thighs. This one strengthens the legs, shoulders and core. If you need a challenge try this with one leg only, the other held up in the air.

Pull Downs 15 to 20 reps
with an elastic tube across the top hinge of a door (or anything high) you can either stand or kneel, with abs very tight, pull the tube in towards you as you spread your elbows out and squeeze you shoulder blades together, pause for 2 seconds and feel your back muscles contract. Make sure the resistance is challenging!! You should be getting a burn at least in the arms after 10 reps. To challenge this....pull ups kids!! (to get equipment see to the right and scroll through)

Tap and Stand 20 to 30 reps
with a chair behind you, abs very tight and arms straight up alongside your ears, send your hips back and BARELY tap your butt to the chair (do not let the knees go past the toes, and keep your chest up), return to standing squeezing the butt. If you cannot tap, you may actually sit in the chair, then stand. To challenge, just as you come up to stand power up into a jump or try doing it with one leg.

Pushups 10 to 20 reps
on your hands and knees with the body in a straight line from your head to the knees, abs tight, hands shoulder width apart, lower the body down as close to the floor as you can, push back up by using your triceps, chest and shoulders. You can also do this on against a counter; keep your body in a straight line and lean towards the counter, then push. To challenge do in a full plank position. Remember to always go as low as you can without feeling any pain or pinching in the shoulders

Jumping Jack 25 reps right into Mountain Climbers 25 reps  (3 sets in a row!!)
ok this is your cardio portion, you gotta do it people!! do 25 jumping jacks, if jumping is too hard for you just do one side at a time (seen in video), then come into a plank position, with tight abs pull the left knee under you and tap the left toes on the floor (this is one rep), then switch. To challenge you can do this quickly adding a jump. You have 3 sets in a row of these...that means 75 jumping jacks and 75 mountain climbers total

Bicycle Crunch 20 to 50 each leg
on your back, hands behind the head and feet up with knees over hips, pull the navel down to the floor and keep the hips planted down as you pull the left knee in towards the right elbow, both shoulder blades should be off the floor, then switch. If this is too hard just leave the feet on the floor (seen in video). To challenge: the lower and the straighter you extend out the legs the harder it is.

Do EVERYTHING one more time ;)
Please excuse that the video is broken up into two sets, this blog site will only allow about 7 minutes tops so far :)