Skip the static stretches at the beginning. Dynamic stretches (moving while you stretch) are better at the beginning of a workout, static stretches are better at the end.
You need a jump rope and 1 or 2 resistance bands. If you don't have a rope, jump in place. If you don't have a strap to put your band up high or low--do the exercises without the resistance or use dumb bells where you can.
On the sit ups--keep the elbows back and the feet on the floor. She is cheating big time by picking up her foot. If you can't come up without lifting your feet up, then only come up part way. If coming up all the way bothers your back, then only come up part way as well.
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