The Wellness Center's Blog

12 Days of Fitness – Day 9

By: Dexter Wellness Center

December 30, 2017, 11:06 am - Categories: Fitness Tips, Uncategorized

Keep your spirits high and your body fat low with twelve workouts to keep you fit during the holidays. Improve your fitness level with these workouts designed by fitness specialists here at the Center. Visit our blog every day until Christmas to get the latest workout.

Today’s workout was created by Fitness Specialist, Carrie Pidgeon.

Lake Effect Legs by Carrie

Walking Warm Up: Tall posture!! 2 laps of each. Add speed to make it more difficult. Use the wall for balance if needed.

1. Forward
2. Backward
3. Sideways stepping
4. Heel to toe (tightrope walking)
5. Marching

Lower Body Strength: 3 sets of 10-15 reps of each exercise. If needed, you may add ankle weights to make them harder. Muscles should be “feeling it” by the end of each set, but no sharp or abnormal pain. If it hurts, change position and try again. If it still hurts, move on and request help from a fitness specialist.Hip internal/external rotation

1. 1. Squat (or jump squat)
   2. March (or high knees)
   3. Butt kick
   4. Heel raise/Toe raise (back and forth)
   5. Side leg lift
   6. Straight leg lift (front & back)

• Single leg balance (30 seconds on each leg, 3x on each leg)Stretching: Hold each stretch for 30-60 seconds on each leg. Repeat.

Deep end: Using noodle behind or in front of you, tread water and cool down. 2-5 mins.

For more information, visit the Member Services desk or call 734-580-2500