Get Moving: Thriving Thursday

Article posted in: Fitness

You can attain a fit lifestyle without taking too much time or energy away from your daily routine. There are some simple Thriving Thursday exercises you can do in your home to engage your entire body—arms, legs and core—to help build strength and flexibility while making you look and feel fit!

Maintaining body strength is important to your overall health, especially as you age. By increasing muscle mass throughout your body with the help of our Thriving Thursday workout, you’ll make all your other workouts (and daily activities) easier and help reduce the frequency of injuries, aches and pains. Not only will some basic strength training exercises keep your entire body toned, but they will also help you burn more calories over time as your body works to maintain your growing muscles.

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No matter where you are, you can work on building the lean, strong and fit figure you’ve always wanted with this full-body, Thriving Thursday workout, which requires some small weights and a few moments of free time.

Keep your body moving with these six simple Thriving Thursday exercises for an easy way to sculpt your entire body:

1. Inch Worms

inch worms

With your feet shoulder-width apart and your knees slightly bent, bend your torso down until your hands are flat on the floor in front of your feet. While bracing your core and keeping your back straight, move one hand out in front of the other on the floor until your body is in a straight, almost plank-like position parallel to the ground. Then, inch your hands back towards your feet, one by one, until they are in front of your feet again. Complete 10 reps to feel the burn in your entire body!

2. Squat Jumps

squat jump

Keep your hands out in front of you and start with your feet shoulder-width apart. Lower your butt and hips down into a squatting position so that your knees are bent directly above your feet. You’ll feel as though you’re sitting down into a chair as you lower your butt to the floor three times. While on your way up from the third squat, brace your core and use your body strength to burst upward into the air as you jump, before landing back into the initial squatting position. Repeat 10 times and feel your body getting stronger!

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3. Tricep Kickbacks

triple kickbacks

Grab your dumbbells, bend your knees and push your hips backward as you get in starting position for tricep kickbacks. Hold your dumbbells out in front of you so that they are almost over your knees while you are in a near-squatting position. Brace your core to stabilize your body and kick back the weight while squeezing your shoulders, and bring your arms back behind you so that they are parallel with the ground. Then, bring your hands back in front of you and ensure your arms remain close to your sides. Use your core body strength to help you move the weight and finish with eight to 10 reps.

4. Bicep Curls

bicep curls

Use dumbbells to complete these bicep curls and get gorgeous arms. With your feet shoulder-width apart, hold your dumbbells down at your hips with your wrists facing outward. Slowly curl your hands towards your shoulders as you bend your elbows and bring your dumbbells up towards your upper arms. Bring your hands back to your sides and start again. Make sure to keep your core engaged and your elbows at your sides as you complete eight to 10 reps.

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5. Squat to Press

squat to press

Bend your arms and hold your weights out by your sides and stand with your feet shoulder-width apart. Keep your core engaged and bend your knees as you lower your hips and butt back into the squatting position (similar to sitting in a chair). Once you squat low, stand up and simultaneously straighten your arms as you raise them above your head. Then, bring your arms back down as you go back into the squatting position and repeat 10 times.

6. Bird-Dogs

thriving thursday

For this exercise, get on your hands and knees while keeping your head up with your sights ahead of you. Raise your right arm and left leg straight out and up as high as high as you can at the same time. Keep your core engaged to balance your hips and shoulders so they stay parallel with the floor during the exercise. Once you return your arm and opposite leg back to the floor, switch to raise your left arm and right leg simultaneously and repeat 10 times with each side.

Complete three sets of these basic, full-body exercises and make sure to take a two-minute rest in between each set.