continued...

• Stand with your feet just greater than shoulder-width apart.
• Start the movement at the hip joint. Push your hips backward and "sit back into a chair" (pretend you have a chair). Make your hips go back as far as possible.
• Squat as deep as possible, but keep your low back tensed in a neutral position.
• Don't let your lower back become rounded.
• Push with your glutes, hamstrings, and quadriceps to return to the start position.
• Do as many repetitions as possible in the allotted time.

Spiderman Push-Up

• Keep the abs braced and body in a straight line from toes (knees) to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart.
• Slowly lower yourself down until you are 2 inches off the ground.
• As you lower yourself, slowly bring your right knee up to your right elbow. Keep your foot off the ground as you do so.
• Push through your chest, shoulders and triceps to return to the start position, and return your leg to the start position.
• Keep your body in a straight line at all times and try not to rotate at your hips.
• Do as many repetitions as possible in the allotted time, switching the foot you elevate off the ground with each repetition.

Spiderman Climb

• Brace your abs. Start in the top of the push-up position.
• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground.
• Keep your abs braced and slowly return your leg to the start position.
• Alternate sides; do as many repetitions as possible in the allotted time.

Plank

• Support your weight on your forearms and your toes.
• Keep your abs braced and breathe normally.
• Hold that position for the allotted time.

Mountain Climbers

• Brace your abs. Start in the top of the push-up position.
• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest. Do not let your hips sag or rotate.
• Keep your abs braced and slowly return your leg to the start position.
• Alternate sides; do as many repetitions as possible in the allotted time.

Now that you know how vital the heart is and what you can do to keep it healthy and working properly, it's time to start today!  Protect your heart by doing exercise at least three to four times a week for 20 to 30 minutes. No matter which exercises you choose, remember to drink enough water before, during and after to prevent dehydration. Finally, use your good judgment and stay within your exercise limits. Light exercise performed regularly is always better than one gut-wrenching workout session a week. Your body will tell you if you are pushing it too hard. Also be conscious of your eating habits and choices. Your heart matters, so take of it and it will take care of you for years to come. Talk to your doctor for more information.

Chelsea Cooper, MPA, CPT, is certified by the National Academy of Sports Medicine as a personal trainer, performance enhancement specialist, and rehab and exercise specialist. To learn more, visit www.trainwithchelsea.com.