If you're a kid and school's out, then you know you've got some time on your hands. That usually means some great time to grab a bag of chips and a soda and watch all of your favorite TV shows back to back. And, of course, there's the computer. It is here that you can play games or log on to the Internet! Internet? Hey, aren't we there right now? Well, let's talk about doing something good for yourself. After all, it's smart to take care of your body since you're going to have it with you for the rest of your life. Let's get to it!
As you know, there are a ton of great activities you can get involved with during the summer. If you already are active, then congratulations! I'm glad you're getting busy. If not, you should talk to your mom or dad about getting involved. You might even want to do a little research.
Here are some places where you can start your research:
YMCA College/school listings Racquet clubs Golf courses Newspapers/Internet
Find out schedules and pricing and you'll be on your way to some cool fun that you won't soon forget. Whatever you do, just be sure to drink a lot of water in the summer heat. Now it's time to work out.
Please view the video clip to better understand the following exercises.
Consult a physician before starting this or any exercise program.
I suggest doing these simple exercises to your favorite music. Music is a great source of fun and energy for your workout.
Diving Push-up
Muscles used: chest, hips and back
Why is it called the diving push-up? Because when you do this correctly, it looks like you're diving into a pool.
Start on the floor in a push-up position, but kneel down on your knees. Your arms should be about shoulder width apart. Now, with a flat back, bend your arms and bring your chest down to the floor (You don't have to go all the way). As you press back to an up position, lift one leg straight out behind you. Now, as you go down, bring the knee back to the floor. This time when you come up for your second repetition, you will straighten the other (opposite) leg behind you. It will feel like you are bending down and then diving (kind of like you are at a pool). This is great practice if you're learning how to dive. It helps you to feel that bending and jumping motion while having your body in a similar horizontal diving position.
Do these until it burns and then do 2 to 3 more sets. See how many you can do. Anywhere from 4 to 16 is good, but you can go further!
Pop Kick Routine
Muscles used: legs, heart and arms
It's time to jam. This is the part where music really helps. This exercise will increase your heart rate allowing you to burn calories (lose weight) and work the heart muscle.
Kicks
Start with your feet together. Now, we'll begin with the right leg. Let's kick it front, then side and back. Do a basic kick to the front, a karate kick to the side and a donkey kick to the back.
Arms With Kicks
To add your arms, use both of them in the direction of your kicks. When you kick front, your arms punch front. When you kick to your right leg, your arms punch to both of your right and left sides at once. Now, as you do the donkey kick back, punch both arms back.
Put It All Together
Once you've completed the right side you can move to your left. Do the same routine on your left side. Once you get going, try to keep pace with the music. The faster you go, the more it will work. Oh, and it's a cool-looking move that's been seen on 3TV.
Circle Pull Jacks
Muscles used: All of them!
You've done jumping jacks before, right? This is very similar, but now you'll start with your arms overhead. As you jump out, pull your arms down. Do this a few times to get the hang of it.
Once you've got it down, do them facing the north, south, east and west. You will have made a complete 360-degree circle.
Have Fun
Try doing the pop kicks (on both sides), followed by the circle pull jacks (in a circle), then back again. It will make for a cool aerobic routine. See if you can last 10 minutes or longer. Do this in addition to your diving push-up work. Happy training and have a healthy summer!
