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Anywhere Workout

A simple way to design a workout you can do anywhere and which is infinitely modifiable (to stave off boredom) is to choose 2–4 exercises that fit into each of four categories: upper body, middle body (or “core”), lower body, and cardio.

Here are some suggestions.

Upper Body

2–3 sets of 10 pushups (from toes or knees, or against a wall); 2–3 sets of 10 triceps dips on the edge of a chair or bench; 2–3 sets of 8 wide-arm pushups.

Middle Body

25 abdominal crunches (small movement); 2–3 sets of 15 twisting toe touches; 2–3 sets of 50 standing pelvic tucks (also lower body).

Lower Body

25 jump knee tucks (also cardio); 2–3 sets of 10 wide-leg squats; 2–3 sets of 15 lunges (both legs) or a few rounds of walking lunges.

Cardio

50 jumping jacks; jog for 10–15 minutes; dance for 15–20 minutes to high-energy music; run up and down a set of stairs.

Remember to always warm up and stretch before beginning, and cool down at the end.

*Disclaimer: Results are typical but not guaranteed. Your actual results may vary. Real CalMWM patients shown with permission.

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