GOLDEN VALLEY,Minn. - It's the day after Thanksgiving, and you are just coming out of your food coma.
Don't worry! Ryan Franz of HIT Results Fitness, St. Louis Park, joined KARE 11 News at 4 to show us five moves to do at home, using your own body weight, to put you back into shape by New Year's Eve.
1) Lunge-Reverse Lunge
Take along stride forward with your right leg into a lunge. Left knee should get as close to the floor as possible without touching. Then take a step back with your right leg into a reverse lunge. Your right knee should get as close to the floor without touching. Do ten reps then alternate legs and repeat.
2) Squat/Shoulder Press
Feet should be slightly wider than your shoulders. Hold soup cans/weights at your shoulders. Squat down as deep as you can very slowly while keeping your shoulders back and eyes looking forward. Then keeping that same posture stand up from the squat position and now while standing straight up lift the soup cans/weights directly above your head then slowly lower them back to your shoulders. Repeat.
3) Negative only Push-Ups
Get in a push-up position starting with your body off of the floor with your arms supporting your body. Hand placement should be directly below your shoulders (shoulder width). Lower your body in ten seconds to the floor. Keep your hips/back and head straight. Don't let your back arch or your hips drop (sink down). When you get to the floor relax, climb back up to the starting push-up position and repeat.
Place your toes under some furniture. Either a couch, chair, end table etc. Cross your arms over your chest with your hips about six inches from your toes. Sit-up as high as you can, pause on top and lower slowly. Lower yourself until your back is touching the floor, but stop before your shoulders touch the floor. Repeat.
Lie face down on the floor. Stretch your arms out straight over your head with your legs stretched straight out behind you. Tilt your head back and raise your arms and chest off the floor while keeping your arms as straight as possible. At the same time lift your legs and hips off the floor while keeping your legs as straight as possible. Keep your low back and glutes tight. Your stomach should be the only body part in contact with the floor. Hold for one minute.
For more information on other simple to do body weight moves, head to HIT Results Fitness.
HIT Results Fitness
2301 Louisiana Ave S
St. Louis Park, MN 55426