HealthWatch-Quick cardio workout

RAPID CITY, S.D. (KEVN) - You probably find yourself getting more outdoor exercise as the weather warms up here in the Hills. But you don’t need to get out to get yourself a quick little workout. YMCA group exercise coordinator Nicole Craig has some good ideas in this week’s edition of HealthWatch.

“Hello and welcome to May’s HealthWatch. This month, we’re going to focus n some quick and easy cardio, just something that can be used as a light warmup or a cooldown or maybe this is all you have time for, something to get the heart rate up, get the blood pumping and some quick energy to go through the body. We’re going to do each move about 30 seconds long or ten times apiece. That all depends on how you want to do it. We’re going to start with a front side back lunge. So standing up nice and tall, you’re going to lunge forward, to the front, to the side and then to the back. And you can do five on each leg or 15 seconds for each leg. And when you’re done, you’ll just switch to the other side. After that, we’re going to move into step jacks. Step jacks are basically jumping jacks. But instead of jumping, you’re just stepping. The key to this is to use the arms and get the shoulders up and moving. So just step to the side with jumping jack arms. 30 seconds or ten full repetitions. Then we’re going to go into a squat with a cross body punch. For that, you’re going to want to step a little wider, squat down and punch to each side. However low you want to go is up to you, but you want to make sure you’re getting that nice twist and a punch with the upper body.. And finally, elbows in for flys. Standing up nice and tall, arms are in goal post position and we just brings the elbows in and open wide. This one, again, is ten repetitions or 30 seconds. Repeat that whole sequence two or three times and your heart beat will be up high and your energy will match it. I’m Nicole Craig for HealthWatch.”

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