These are the types of exercises the eight families competing in the 2016 My Heart Challenge: Family Edition are learning from experts at the Intermountain Medical Center Heart Institute.
For starters, you’ll want to have a timer nearby so you can keep track of how long you do each exercise and the amount of rest in between each set.
For each of the sets outlined below, rotate between each of exercise for 45 seconds, with 15 seconds of rest in between. Don’t rush through them – spend about four seconds on each (two seconds on the raise up, two seconds on the way down).
SET 1 – Strength (Upper body)
- Bicep curl
- Lateral raise
- Frontal raise
Rest for 15 seconds.
SET 2 – Cardio
Do 45 seconds of jumping jacks.
Rest for 15 seconds.
SET 3 – Strength (Lower Body)
- Squat
- Back lunge with right leg
- Squat
- Back lunge with left leg
Rest for 15 seconds
SET 4 – Cardio
Do 45 seconds of running on place.
Rest for 15 seconds.
Repeat the circuit 4 times (totaling 16 minutes of exercise)
Meagan Kline, exercise physiologist with the Intermountain Medical Center Heart Institute, demonstrated each of these exercises with Fox 13’s Big Budah during the kick off of the 2016 My Heart Challenge: Family Edition. Watch the video below to see how each of the exercises should look.