Daily One Minute Workouts

by Mariana Bozesan

If you have been sedentary for a long time, you may need to start slowly. The following menus offer a way to do that. For optimal results perform cardiovascular and flexibility training together in the same workout. As you build strength and endurance, add to your routine.

As you exercise, it is important to remember to breathe deeply. Your muscles need the oxygen.


Monday One-Minute Workout
(Gluteus/Quadriceps/Triceps)

Warm-up:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step three times.


• Make quarter-circles with your head. Start with your ear near your shoulder on one side, rotate your head around to the front, ending with your ear near the shoulder on the other side. Roll your head back to the other side. Repeat five to 10 times.

Strengthening:

• Lunges (quadriceps/gluteus): Stand upright, lift one knee in a forward motion (as if your taking a giant step) – in this motion place your foot (knee bent) 90 degrees in front of you slowly kneeling down into a matrimonial pose with knee directly aligned with the hip and back leg extended in a full bent knee stretch at a 90 degree angle. Then gently raise yourself up both feet in a grounded position. Then step front foot back to original upright position. Repeat exercise with opposite foot. Perform 10 reps per leg for one set. Weights are optional – alternatives are the use of no weights or use one gallon jugs of water in each hand.

Cool-down:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step three times.


• Hip Stretch: Stand up, take a half-step back with your right foot. Bend your left knee and shift your weight back to your right hip. While keeping your right leg straight, bend forward more and reach farther down your right leg. Hold for seven seconds. Switch sides and repeat.

Tuesday One-Minute Workout (Back/Hamstrings/Shoulders)
Warm-up:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step three times.


• Dance in place for 15 seconds.

Cardio:

• Jumping squats (hamstrings): Think of a frog leaping from lily pad to lily pad. At one side of a large room stand erect with feet shoulder-width apart. Slowly lower your body so that your thighs are parallel to the floor, then leap up and forward as if you’ve been stung by a bee. As you are coming down keep knees bent allowing your body to continually lower itself into the original squatting position – thighs parallel to floor. Repeat five reps.

Cool-down / Flexibility:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step three times.


• Sky-Reaching Pose (shoulder and spine): Stand tall and reach both hands towards the sky slightly elevated on your tip toes. Hold for 10 seconds.

Wednesday One-Minute Workout
(Biceps/Calves/Chest)

Warm-up:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step three times.


• Jump in place while shaking your arms out in front of you then to your sides for 15 seconds.

Strengthening:

• Push-ups (chest): Facing the floor, arms are extended with elbows slightly bent – balancing on your palms and toes (for modified version bend at knees). Arms should be shoulder-width apart and your head should be up. In a controlled motion lower yourself right above the floor’s surface – hold for 10 seconds. Then lift yourself to the starting position. Repeat eight reps. at one set.

Cool down / Flexibility:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step three times.


• As you are doing your breathing exercises, stand tall and pivot up on your tip toes working your calf muscles with arms out parallel to shoulders.

Thursday One-Minute Workout
(Gluteus/Quadriceps/Triceps)

Warm-up:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step three times.


• Standing in place with feet shoulder-width raise knee to 90 degree angle and hold one second. Repeat five reps on each leg.

Strengthening:

• Pelvic Raise (gluteus): Lie on your back with knees bent at a 90 degree angle. Arms should be by your side with palms face down. Gently raise your mid section and buttocks six inches keeping upper torso firmly on the ground. Hold lift for one second, then lower four inches – hold for another second. Repeat 10 reps. at two sets.

Cool-down / Flexibility:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step three times.


• Child’s Pose (back, hips, thighs, ankles): Kneel on your knees. Exhale and tuck your chin to your chest while lowering your torso between your thighs - keep palms face up on the floor while resting your buttocks on your heels. Your forehead should be gently placed on the floor. Hold pose for 10 seconds.

Friday One-Minute Workout
(Back/Hamstrings/Shoulders)

Warm-up:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step three times.


• Jump rope in place for 15 seconds.

Strengthening:

• Single Leg Curl (hamstrings): Support yourself up resting one knee and foot on the floor and both hands slighter wider than shoulder width apart, palms facing forward. Keeping one leg off the floor, at about shoulder height, bend at the knee bringing your foot up towards your buttocks. Throughout the exercise aim to keep your back straight, and look down towards the floor at all times. Repeat seven reps. on both sides.

Cool-down / Flexibility:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step three times.


• Hurdler’s Stretch (hamstrings, lower back): Sit on floor legs fully extended straight out. Keep lower back flat, gently lean forward reaching the fingertips towards your toes – hold for ten seconds.

Saturday One-Minute Workout
(Biceps/Calves/Chest)

Warm-up:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step three times.


• Arm Circles (arms and chest): Start with your arms at your sides - fists clinched. Continue to keep arms at your side, swing your arms in a clock-wise motion for five reps, then in a counter-clockwise motion for another five reps.

Strengthening:

• Calf Pivot: Stand upright with back erect. Place hands on your hip. Gently pivot forward onto your tip-toes and hold for one second. Release the hold bringing your soles back to the ground - as you are flattening out your feet extend the release out to your heels so that you are performing a rocking motion – tip toes to heels. Repeat for 20 reps.

Cool-down / Flexibility:

• Take deep concentrated breaths. Inhale counting to four - hold it for 16 counts, then exhale counting to eight. Repeat this step three times.


• Dhanurasana - Bow Pose (chest, back, abdomen, ankles, groin): Lie on your stomach with knees bent in a 90 degree angle with soles of feet facing ceiling. Exhale stretching heels close to your buttock bring back your hand to grasp ankles lengthening the pull to the buttocks as far as you can. Hold pose for 10 seconds – continue breathing throughout hold.

Sunday
Celebrate!! You have just completed a week’s worth of extensive exercise. Do something very special for yourself!! And get some rest – this is the first week of the rest of your life!