XBX Workout

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Repeat, alternating legs. Lateral bending: 30 seconds Stand straight, feet 12 inches apart with your arms at your sides.

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Keeping your back straight bend sideways from your waist, sliding your hand down your left leg as far as possible. Return to starting position and repeat, alternating sides.

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Arm circling: 30 seconds each arm Stand straight, feet 12 inches apart with your arms at your sides. Make large circles with one arm, half the time going forwards, and half the time going backwards.

XBX Training

Then repeat on your other arm. Partial sit-ups: 30 seconds Lie on your back, legs straight and together, arms at your sides. Raise your head and shoulders from the floor until you can see your heels, then lower back down.

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  • Repeat movement as many times as possible in the time duration. Chest and leg raising: 2 minutes Lie face down, arms along your sides, hands under your thighs with palms pressing into you. Raise your head, shoulders and left leg keep straight as high as possible from the floor, then lower back down to start position Repeat the whole movement alternating legs. Side leg raising: 1 minute Lie on your side, legs straight, lower arm stretched out along the floor.

    Using your top arm for balance, raise your whole leg 18 to 24 inches off the floor, then lower to starting position. Repeat for 30 seconds, then switch sides and use other leg for 30 seconds.

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    • Push-ups: 2 minutes You can do this in a full push-up position or from your knees, whichever is most comfortable for you. Leg lifting: 1 minute Lie on your back, legs straight and together, arms at your sides with palms facing down.

      How a Half-Century-Old Exercise Plan and 12 Minutes a Day Could Make You Your Fittest Yet

      Raise your left leg until it is perpendicular to the floor, or as close to a 90 degree as possible. Lower, then repeat alternating legs. Run and hop: 3 minutes Run on the spot lifting your knees as high as possible, counting how many times your feet touch the floor. After fifty, hop off the ground using both feet, then begin the running again. What do you think? Tweet us GHmagazine or find us on Facebook. Like this?

      You'll love When you exercise, your brain releases feel-good chemicals , helping you to feel happier. In addition, people who work out tend to have higher self-esteem and are more willing to get out of the house and explore the world. Exercising may even help older entrepreneurs to create successful businesses.


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      The routine, which was created by Bill Orban in the s, includes 10 basic exercises, designed to give you a total body workout in a limited amount of time. It just very gently gets you fit. If you are interested in giving this exercise program a shot, check out this article , or original XBX plan that you can download here. Have you tried the Royal Canadian Air Force minute exercise plan before? Or, is there a similar routine that you use to stay in shape?

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      Helen Mirren. Tags Fitness Over The Author. Margaret Manning.