EXERCISE VIDEO OF THE WEEK

The following demonstration is from an appearance by Chris on the "Kansas City Live" show in 2006:

 

WEBSITE OF THE WEEK

The Small Step website is designed by the U.S. Department of Health & Human Services to help Americans become more active.  It has some cool features, like an activity tracker, easy-to-make healthy recipes, links to other helpful websites and many others.  Check it out for yourself!

 

EXERCISES TO TRY AT HOME

The following exercises were demonstrated by Chris on the "Kansas City Live" show on March 27, 2006:

Modified Pushup Into Plank

Muscles Involved: Front of shoulders, chest, triceps (back of arms), and core muscles (back and abdominals)

Equipment: Paper plates

  1. Lay on floor face down and place paper plates under your hands a little wider than shoulder width apart.
  2. Push your torso up and slide your hands together while your knees remain in contact with the ground.
  3. Lift your knees off the ground, so that your body forms a straight line. 
  4. Hold this position for 5 seconds (you should appear as if you're in the up position of a "man" pushup).
  5. After 5 seconds, return to the starting position by performing steps 1 through 3 in reverse.

Bicep Curl Into Shoulder Press

Muscles Involved: Biceps and shoulders (front and side)

Equipment: Dumbbells, resistance bands, medicine balls, weighted household item (e.g. canned food)

  1. Standing with feet shoulder width apart, curl your wrist up towards your shoulder while keeping your upper arm still (your arm from your shoulder to your elbow should not move - only your forearm from your wrist to your elbow should move).
  2. After curling your arm, press the weight overhead as you rotate your palm forward (your thumb should be towards your body's midline).
  3. Return to starting position by reversing steps 1 and 2.

Bentover Row Into Tricep Extension

Muscles Involved: Upper back and triceps (back of arms)

Equipment: Dumbbells, weighted household item (e.g. canned food)

  1. Bend over at the waist while keeping a straight back (your feet should be about shoulder width apart and your arms should be hanging towards the ground).
  2. Pull your arms to your side, keeping your elbows tight to your body, until your hands are at your hips (imagine rowing a boat in a bentover position).
  3. Once your hands are at your hips, lock your upper arm in place (your upper arm from your shoulder to your elbow should not move) and kick your wrists back until your entire arm is near parallel with the ground.
  4. Return to starting position by reversing steps 1 through 3. 

 


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