Our first workout of the day on YouTube is now available. Join our group exercise instructor, Rashmi as she leads you through a chair workout. The only equipment you need is a chair & some weights. If you do not have weights at home, grab a can of soup, veggies or something out of our pantry to mimic the weights. You can also just use your own body weight during the workout.
Rashmi’s class is about 20 minutes long. Join her workout here
Some great information from our very own Rebecca Chadwick.
Social distancing doesn’t mean that you must cancel your playdates! You can do them virtually! Skype, Zoom, WhatsApp, are at least three free ways that you can set up virtual playdates for your children. The following web address takes you to a site that has a list of ways that kids can play virtually. Find out more
So check it out! It would be great for older kids as well.
Stuck on ideas of things to do outside? Check out this website for some ideas of things to do!
Remember, I am thinking about you and praying that you are all safe. I will send more ideas next week!
Build Your Own HIIT Routine By Sarah King
Choose 3 exercises from Upper Body and Lower body, 2 Exercises from Core and Seven Exercises from Cardio. Mix and Match Exercises so that cardio exercises follow strength exercises. Do each exercise 1 minute before moving on to the next move—-rest then repeat routine up to 3 time for complete body HIIT!
Upper Body( Choose 3)
Upright Standing Row Kettlebell Renegades Kettlebell sumo high pulls Lateral Raises
Overhead Tricep Extension Reverse Fly
Lower Body ( Choose 3)
Plie Squat to calf raise Reverse Lunges Walking Lunges Kettlebell Swings Deadlift
Side Lying Leg Raises Donkey Kicks
Curtsy lunges to side leg lift
Core (choose 2)
Plank Side Plank
Reverse Crunch Russian Twist V-ups
Bicycle Crunches Supermans Spidermans
Cardio (Choose 7)
Mountain Climbers Jumping Jacks High knees
Speed Skaters Tuck Jumps
Heinsman Diamond Jumps High knee Jumps Straight Arm Jack
Older adults can stay active at home. Check out the National Institute on Aging’s free mini exercise guide, Workout to Go. The guide includes easy-to-follow instructions and photos of strength, balance, and flexibility exercises that can be done at home. https://order.nia.nih.gov/…/workout-to-go-mini-exercise-gui…
If you are starting back with your fitness routine, go slow. Don’t push yourself too hard right away. Establish a routine. Find an app that helps you keep track of your exercises or gives you suggestions for new routines.
Check out these two fitness websites that the YMCA of Indiana County is providing their members.
Lightly seasoned popcorn can be a healthy snack. That’s because it is a whole grain, low in calories, and packed with fiber. According to the American Heart Association, high-fiber whole grains have been linked to a lower risk of heart disease, diabetes, some cancers and other health problems.
For more information, check out this article from the American Heart Association!