Field After Sitting or Driving
Motivation is what gets you started.
Habit is what keeps you going.
CHEST + UPPER BACK
Keep breathing throughout this exercise. Standing straight, lock hands low behind your back. Stretching chest, push hands toward floor. Hold for 15 seconds.
Bring arms in front of you and grasp hands. Push hands out as if cradling a large beach ball. Hold for 15 seconds.
HOLD SQUAT
Start with feet about 12" wider than shoulders. Toes pointed out. With knees following toes, squat down with arms raised in front of you. Go as low as you can. Hold for 15 seconds. Slowly return to standing. Modify: Don't go as low.
FORWARD FOLD
Feet together, slightly bend knees, lean forward until stomach nears thighs. Straighten legs and hold for 15 seconds. Slowly roll upper body up to standing position.
BODY WEIGHT SQUATS
Place feet slightly more than shoulder width apart, toes pointed out. Squat down with feet flat on floor and body weight on your heels. Keep upper body upright. Arms in front for balance. Go as low as you can with feet flat on floor, upper body upright. Repeat 20 times.
MODIFIED: Don't go as low, and rest forearms
on thighs.
Squat with your body weight on your heels. Your
knees should not go past your toes. Hands can
come forward for balance. Don't go as low, and
rest forearms on thighs. Repeat this 20 times.
Check your resting heart rate
- 1ENTER YOUR AGE
- 2WITH ONE HAND, find your pulse by placing your index and middle fingers on your lower neck next to your windpipe. Press lightly until you feel a pulse.
- 3WITH THE OTHER HAND, click the heart icon each time you feel a beat. You can also tap the spacebar.
| RESTING |
| WARM UP |
| FAT BURNING |
| ENDURANCE |
| PERFORMANCE |
| MAX |