3 Body Exercises to Increase Cardio (Segment 2)
Superman: Want some superpowers? Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body. Great Exercise for Lower Back Strength and Rehabilitation. (Cape Optional)
Note: Alternative Movement is performed with hands by your side. You will notice a slightly higher elevation with the upper body and even more intensity on the Lower Back.
Try and HOLD position for a 'quick 10 count' and repeat for 10-15 repetitions x 3-4 sets.
Tricep Dip: Position Body near a step or bench. If using a Step, Start Seated on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. (Photo A) Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. If using a Bench, Start Seated on the Bench, and move torso slightly forward so the Back still feels the bench as you lower to the 90 degree angle. Staying close to the bench will provide safety for the exercise and the body. (Photo B): For Higher intensity, Reach out with Left Arm while raising Right Foot, and Vice-Versa.
2-3 Sets of up to 20 Repetitions (if maintaining posture in Photo A)
2-3 Sets of up to 10 Repetition for EACH ARM (if performing movement in Photo B)
Flutter Kick: Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches) (Photo 3 Below). Make quick, small up-and-down pulses with the legs, while keeping the core engaged.
OR: With a Bench (Photo 1 and 2 Below) the exercise can also be performed for Lower Back engagement as well.
2-4 Sets of TIMED EXERCISE. Try to get to 1 MINUTE of Constant 'Flutter'