YOUR COMMUNITY WESTINGHOUSE Workout With Westinghouse Celebrate 130 years with a total-body workout By Stephanie Verdecchia, exercise specialist in honor of George Westinghouse s spirit of innovation on the 130th anniversary of the founding of Westinghouse Electric Corporation, here is a fun 130 fitness circuit you can do at home, in your office or at the gym all you need is a mat. Perform the first exercise for one minute, followed by 30 seconds of the second exercise. Each set of exercises is 1:30 making the circuit a total of 15 minutes! SET 1 :30 Mountain Climbers 1. Hold yourself up in plank position. Bring your left knee forward, toward your left elbow. 2. Bring your leg back to starting position. Bring your right knee forward toward your right elbow. 3. repeat, alternating legs at a moderate pace, as if you re jogging. 1:00 Lay-Down Pushup 1. start off in plank position, palms on the floor in front of you and legs stretched out behind you. 2. Bend your elbows and lower yourself down as if you re doing a normal pushup, but rather than stopping mid-way, lower yourself all the way down so you re lying flat on the floor, and stretch your arms out in front of you. 18 SUMMer 2016 community HealtH
SET 2 1:00 Single Leg Deadlift 1. stand straight up with feet together. slowly, and with control, lift your left leg behind you while simultaneously bending over and bring your left arm straight down, fingers pointing toward the ground. let your right arm point straight back. tighten your core to maintain balance while balancing on your base (right) leg. 2. slowly bring your leg back toward the ground and stand straight up in starting position. 3. repeat on the other side, and alternate. turn it Up! Hold a dumbbell in each hand for added intensity. :30 Burpees 1. stand with your feet shoulder-width apart, arms by your sides. 2. Get into a squat position, and as you lower yourself down, bring your hands flat onto the floor in front of your feet. 3. Kick your legs back into a plank position. Bend your elbows and bring your chest to the floor, or as far down as you can go. push back up into the plank and jump both feet forward so you re back in the squat. turn it Up! Get your heart pumping even more by adding a jump at the end. Jump from the squat position straight into the air, arms over your head and land softly, with knees slightly bent. SET 3 1:00 Prisoner Planks 1. start in high-plank position with palms flat on the floor in front of you and legs straight back. 2. Bend one arm and place your elbow and forearm flat on the floor, then repeat with the other arm to get into an elbow plank. 3. place palms back down and push up into a full plank. alternate between full plank and elbow plank for the full minute. :30 Superman 1. lie with your stomach flat on the floor. stretch your arms out in front of you like a y, and legs straight out behind you. 2. lift your chest off the floor, bringing your arms and legs up at the same time. lower and repeat. community HealtH SUMMer 2016 19
SET 4 1:00 Dive Bombers 1. start in downward dog position, hips and rear pointed toward the ceiling, hands on the floor with arms by your head. 2. Bend your arms so your elbows are pointing toward the back wall and lower your chest to the ground. 3. lift your chest and head to look up at the ceiling and straighten your arms while pushing your hips into the floor. 4. push yourself back into downward dog. :30 Bear Crawl 1. stand in a squat, knees bent, and lean forward to place your hands on the floor in front of you, palms face down. Keep your toes on the floor and heels up off the ground. 2. Bring your right leg forward toward your right shoulder, stepping your leg slightly to the outside of your body. at the same time, move your right arm forward. 3. Bring your right leg and arm back, and repeat on the left side. turn it Up! Instead of staying on a mat, bear crawl around the room. It will get you moving even more and get your heart pumping. SET 5 1:00 Static Lunge 1. stand with feet hip-width apart and hands on hips. step right leg behind you and slightly bend the knee toward the floor, while bending your left leg, making sure your knee doesn t extend past the front of your toes. 2. Bring your right leg forward back to your starting position, and repeat with the opposite leg. :30 Scissor Run 1. start standing with feet hip-width apart, arms by your sides. With a slight hop, bring your right leg toward the front of your mat and swing your right arm forward while simultaneously bringing the left leg and arm back. 2. switch sides so that the left leg and arm are now out in front of you. continue to alternate legs and arms in a moderately fast-paced motion, as if you re jogging. 20 SUMMer 2016 community HealtH
SET 6 1:00 Inchworm 1. stand with feet a few inches apart. Bend down, bringing your hands to the floor, keeping your legs straight, if possible. Walk your hands out in front of you until you re in a plank position. 2. Walk your feet up toward your hands. repeat the movement, bringing hands out and then walking your feet in. if you have space, move from one end of the room to the other. Otherwise, if you re on a mat, simply walk back toward the back of your mat and repeat the movement. :30 High Knee Run 1. stand with feet hip-width apart. Jog in place, lifting your knees high enough to tap them with your hand. SET 7 1:00 Wall Sit 1. stand with your back flat against a wall. carefully slide your back down the wall and lower yourself into a squat position. Keep your arms off your legs you can fold them in front of you, or let them hang by your sides. stay here for the full minute. :30 Elevated Bird Dog 1. Kneel down onto all fours. lift knees to hover slightly off the floor. 2. stretch your left arm out in front of you. at the same time, stretch your right leg straight out behind you. 3. return to start position. repeat on opposite hand and leg. turn it Up! For extra ab work, move your active arm and leg out to the side, then back to center, before lowering. SET 8 1:00 Tricep Pushup 1. start in plank position, with hands directly under shoulders, closer together than a classic pushup. 2. Keep your arms close to your body as you lower yourself down, making sure your arms stay close to your sides and elbows point back rather than out. 3. push yourself back up and repeat the move. :30 Ladder Run 1. stand with feet slightly apart. step your right leg laterally out to the side and bring it back to center. 2. step your left leg out to the side and bring it back to center. 3. continue alternating back and forth at a moderately fast pace, as if you re jogging in place. community HealtH SUMMer 2016 21
SET 9 1:00 Curtsy Lunge 1. stand with feet hip-width apart. cross left leg behind the right leg and bend your knees as if curtsying. 2. Bring leg back to center. repeat with the other leg. turn it Up! Feel more thigh burn by lifting your leg when coming out of the lunge. :30 V-Ups 1. lie down with your back flat on your mat. stretch your arms straight out behind your head and keep your legs stretched out straight in front of you. 2. Using your core, lift your shoulders and back off the floor while simultaneously lifting your legs and bringing your arms toward your legs. 3. lower down and repeat. SET 10 1:00 Pike Push-Up 1. start in downward dog position with your hands flat on the floor, arms by your head, and hips raised toward the ceiling. Keep your eyes focused on the mat. 2. Bend your elbows and lower your head toward the floor, keeping your back straight and hips still in the air. 3. push yourself back up to starting position. :30 Ab Roll-Ups 1. lie down on your mat with your back flat. stretch your arms behind your head and keep your legs straight out in front of you, toes pointed toward the ceiling. 2. Use your core to lift your upper body until you re sitting straight up with your arms pointing toward the ceiling. 3. slowly lower yourself back down with control until you re back in starting position. turn it Up! Add a twist when you sit up, alternating sides. 22 SUMMer 2016 community HealtH