There’s something in my personality that’s very skeptical when I’m told something is easy or quick. Like, buy blessings bags to end poverty (school packs) or it’s easy to lose 15 pounds for that new Easter outfit. However, 2 minutes does sound doable, so I copied this from the Silver Sneaker newsletter and I don’t want to lose it, so I’m putting it in my blog. When I replace my ink cartridge, I may even print it. Filing e-mail articles IS NOT easy, no matter what they tell you about Windows 10! And why do they always give a handsome, muscular young man or woman to imitate. I want someone about 75 to limp out to the limited space in a condo to do this!
Exercise # 1: March
Do the move for 15 seconds
How to do it: Stand tall, and engage your core by imagining you’re about to receive a punch in the gut. March in place, raising your knees as high as you comfortably can. Bend your arms, and let them swing naturally as you march.
Exercise #2: Step Over
Do the move for 15 seconds
How to do it: Stand tall, and engage your core. Visualize an imaginary line in front of your toes. Step over the line one foot at a time, and then step behind the line one foot at a time. Continue stepping forward and back, moving as smoothly as you can.
Exercise #3: Side Step
Do the move for 15 seconds
How to do it: Stand tall, and engage your core. Step out to the side with one foot, and follow it with your other foot, tapping the floor. Repeat in the opposite direction. Continue alternating, moving as smoothly as you can.
Exercise #4: Uppercut Reach
Do the move for 15 seconds
How to do it: Stand with your feet comfortably apart, toes forward, and knees and hips bent slightly in a shallow squat. Engage your core, and hold your arms at your sides with elbows bent.
Pulse up and down slightly, and push through your feet to stand up. At the same time, reach your right hand up and across your body to your left side in an uppercut motion. Allow your right foot to pivot.
Pause, return to starting position, and reset your balance. Repeat the pulse and uppercut reach with your left arm to your right side. Continue alternating, moving as smoothly as you can.
Exercise #5: Step Back
Do the move for 20 seconds
How to do it: Stand with your feet hip-width apart and knees slightly bent, and engage your core.
Step your left foot back and slightly out to the side. Return to starting position, and repeat the movement for 10 seconds. As you step, move your arms naturally, but continue to keep your core strong.
Return to starting position, and repeat with your right leg for 10 seconds.
Exercise #6: Step In and Out
Do the move for 15 seconds
How to do it: Stand with your feet comfortably apart and knees slightly bent, and engage your core. Visualize an imaginary line between your feet. Step your feet in toward toward the line one foot at a time, and then step out from the line one foot at a time. Continue stepping in and out, moving as smoothly as you can.
Exercise #7: Squat to Curl
Do the move for 15 seconds
How to do it: Stand with your feet comfortably apart and toes forward. Engage your core, and hold your arms at your sides with elbows slightly bent.
Push your hips back and bend your knees to lower yourself into a shallow squat. Push through your feet to return to standing, and curl your hands to your shoulders, making sure to bend from your elbows and not your wrists.
Pulse back down into a shallow squat, lowering your arms. Continue alternating, moving as smoothly as you can.
Exercise #8: March
Do the move for 15 seconds
How to do it: Stand tall, and engage your core. March in place, raising your knees as high as you comfortably can. Bend your arms, and let them swing naturally as you march.
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