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A full-body exercise to build strength and cardiovascular health. It combines a squat, plank, and jumping. A low-impact modification is demonstrated.
A basic cardiovascular exercise that involves jumping in one spot with coordinated leg and arm movements. A low-impact modification is demonstrated.
A lower-body strength exercise that focuses on legs. One leg is positioned forward with a bent knee and flat foot while the other leg is positioned behind.
An upper-body strength exercise that targets shoulders, typically done with resistance. Learn how you can do this exercise with items found around your house.
An isometric core exercise that engages the whole body by holding in a push-up position either on hands or forearms. A knees-down modification is demonstrated.
An upper-body and core strength exercise that involves lowering the body down towards the ground and using arms to press back up into a plank position. A knees-down modification is demonstrated.
A lower-body strength exercise that mimics the act of sitting in a chair by keeping the chest lifted, bending the knees, lowering towards the floor with knees remaining over ankles and returning to standing.
An upper-body strength exercise that targets the muscles in the back of the arms. Keeping hands shoulder-distance apart, place hands on a stable elevated surface, bend at the elbows to lower into position and squeeze to return to the top.
Set a timer, get into your plank position of choice, and hold for as long as you can! Remember, practice makes progress, so try this challenge a few times a week to increase your time.
Set a timer for two minutes and start squatting! Don't forget to count how many squats you do. Try this challenge a few times a week and try to increase the number of squats you can do in two minutes.
What precautions should I take to participate in this Virgin Pulse initiative? Always consult with your physician before starting any exercise program. If you experience any physical symptoms such as sudden blood pressure changes, fainting, dizziness, or irregular heartbeat or any other physical symptoms which seem abnormal, stop exercising immediately and consult your doctor without delay. You should never disregard or delay seeking medical advice because of something you have read or learned on any of our websites.