Feeling Good - 4  Simple Steps to a  Sensational Body

To boost your agility, endurance and strength, try these creative drills, courtesy of Denise Tryner, a fitness consultant in Westminster, Colo.

Published March, 2006, Quick & Simple

Drill 1: Grab a jump rope.

1. Jump rope for one to three minutes. For more intensity, jump with feet together or apart, as opposed to skipping.

2a Do push-ups for one minute, or for as long as you can, by leaning on the back of a chair or park bench. Your hands should be set a bit wider than your chest, and your feet should be no more than three inches apart.

2b As you lower your body, your elbows will jut out in an inverted-goalpost shape. Tuck in your tummy and don't let your back sag.

3 Repeat steps 1 and 2, working up to five rounds.
 

Drill 2: Set up two cones or other markers, 30 to 50 yards apart.

1. Start at one cone and do 20 squats: Stand with feet shoulder-width apart, toes pointing forward. Slowly lower your butt as though you're sitting back into a chair. Don't let your knees extend beyond your toes. Keep your chest high as you squat. Return to standing position with controlled motion.

2. Sprint, jog or power walk as fast as you can to the other cone. Jog or walk back.

3. Repeat steps 1 and 2 three times.
 

Drill 3: Set up two cones or other markers, 30 to 50 yards apart.

1. Start at one cone and do 20 lunges on each side: Stand with feet shoulder-width apart, then step your right foot two feet forward. Lower your body by bending both knees. Left heel should come off the ground, and right
knee should not extend past your toes. With a controlled motion, step back to original standing position. Repeat 20 times. Switch to other leg.

2. Sprint, jog or power walk to the other cone. Jog or walk back.

3. Repeat steps 1 and 2 three times.
 

Drill 4: Find a staircase.

1. Run or walk up and down the stairs for one to four minutes.

2a. Place your palms on a bench as shown, and move your bottom out six inches from the bench.

2b. Bend your elbows and lower your body straight down until your upper arms are parallel to the ground. Lower to a count of two and raise to a count of two. Work up to 20 repetitions.

3. Repeat steps 1 and 2 four times.

Quick & Simple Tip:
Always allow six or seven minutes to stretch after you work out. Stretching helps prevent injury and soreness.