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healthy pregnancy


DANCE IT OUT


TABATA TRAINING


It’s quick, efficient, and only takes 20 seconds at a time! Take a drill (jogging in place) or an exercise (push-ups) and give it everything you’ve got for 20 seconds, then rest for 10. Repeat 8 times. Try doing 2-8 different drills. Trust me; it beats the heck out of running on a treadmill:


I love to dance; it’s the perfect cardio for me. If you’re more into sports, try sports-specific cardio drills! Here’s a favorite dance move anyone can do called “Swing It”:


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Begin in a plié squat, hips and toes rotated out to the corners


Swing your arms back and forth behind your back (a great chest opener, moms!)


Bend your knees, and as you swing from right to left, push off the floor into a little jump


Land with the balls of the feet on the ground first, followed by your heels


Put on your favorite song; freestyle on the verses and “Swing It” on the chorus!


REMEMBER TO


STRETCH! PICK UP BOXING


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Rotate your hips and feet to the corners


Bend both knees, as you rotate into a lunge toward the left corner your right knee should get closer to the floor, as you punch the right arm toward the floor


Add challenge: Go lower, hit the floor if you can


Quickly go back through the center and rotate into a lunge to the right corner Push off the floor in between each lunge to get a little air time in the middle


Repeat for 20 seconds, rest for 10 between, for 8 rounds.


Give yourself a 5-minute minimum stretch with my big spinal twist:


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Seated, cross your right leg over your left; right knee up


Cross your left arm over your right leg Rotate to the back


Hold for 2 counts, then return to start Repeat up to 4-6 times on one side Repeat other side


It’s an amazing cardio and strength-conditioning exercise that works your core like crazy: XX


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Stand with feet shoulder-width apart Bend your knees into a mini squat


With arms tight, squeeze your elbows close to your body, and block your face a bit with your hands


From this position, extend and punch 1 arm out in front of you at a time; your knuckles should be in a straight line to the front


Repeat for speed for 30-60 seconds.


SARA HALEY (sarahaley.com) is a mom and certified fitness instructor. These exercises and more are from her Daily Sweat®


and Sweat UNLIMITED work-outs, available online or on DVD. ISSUE 12 / Fall 2013 Healthy Mom&Baby 23


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