Who says you need a lot of room to exercise? At the Wonder Circuit, we’re making the most of indoor space to get our bodies moving!
Sometimes the weather is bad or we're short on time, but there are lots of ways to keep up our physical health while staying inside. When it comes down to it, the only fitness equipment you need is your own body!
What is yoga like? Are any video games good for exercising? Find out while you move through the Wonder Circuit!
A body needs strong muscles to work at its very best and lifting weights is a great way to build strong muscles! Use these common items to replicate weights you'd find at a fitness center!
- Two empty gallon milk jugs per person
- Two empty 20-ounce water or soda bottles per person
- 2-3 of the following: sand, small rocks, dry beans, lots of coins, or water
- 2 cloth grocery bags
- 2-4 phone books or other thick books
- Funnel or piece of paper taped into a cone shape
Using a funnel, fill the jugs and bottles with sand, small rocks, dry beans, coins, or water and make sure the lids are securely fastened. Place 1-2 books in each cloth grocery bag. Do one to two sets of 8 to 15 repetitions of the following weight-lifting exercises, depending on your fitness level.
Stand or sit, holding a jug or bottle in each hand, with palms facing forward and arms down at your sides. Keep your elbows close to your body as you pull your forearms upward, stopping when they reach your shoulders and chest. Lower back down and repeat.
Stand with a jug or bottle in each hand, arms down at your sides. Keeping your left foot stationary, step your right foot forward about 2 feet. Bend your knees to lower your body as far as you feel comfortable, making sure your right knee does not go forward beyond your right toes. Push up and step back to starting position. Repeat with your left foot stepping forward.
Sit on the floor with knees bent. Lean back slightly while lifting feet an inch or so off the ground. Holding one jug, rotate abs, shoulders and jug slowly to face left, keeping legs bent and off the ground. Then slowly rotate to the right. Twisting to both the left and right sides counts as one repetition.
Holding a bag with books in each hand, stand and lean your torso (upper half) forward with knees slightly bent. Be careful not to let your knees go forward past your toes. With your elbows slightly bent, raise your arms until they are level with your shoulders. Pause for a moment, then lower carefully.
Which filler materials are the heaviest: rocks, water or sand? What muscles can you feel being worked during each exercise? Do any muscles burn? Why do you think that happens?
Why does that happen?
When you lift weights that are heavier than your muscles are used to lifting, tiny damage called “microtrauma" occurs to the fibers of your muscles. After your workout, your body repairs the damage, creating larger and stronger muscles. Progressively increasing the weight, repetitions, and sets, while alternating with rest days, trains your body's muscles to become stronger.
Combine the lunge with the bicep curl to really feel the burn! Lift the jug over your head while doing the core twist exercise. What other weight exercises can you come up with? Keep track of your exercises in your Wonder Journal.