Today you’ll challenge your muscles by moving within a totally different plane: laterally. Think sashays from jazz and ballet classes or grapevines from your gym’s aerobics classes. Be careful, though: Lateral movement can place stress on your knees, so take care, particularly when using explosive motions.
Total calories burned for the day: 244
Warm-Up (5 minutes)
Step from side to side. Start by moving from left to right at shoulder-width distance, then increase the width of your steps.
Calories burned by a 140-pound woman: 32.
Squats (10 minutes)
Step to the right and squat. As you stand, raise your left leg slightly out to the side (abduction), then lower it to meet your right leg. Repeat five times, then switch sides. Repeat sequence for five cycles.
Calories burned by a 140-pound woman: 105.
Lateral Hops (work up to 10 minutes)
Mark two spots 2–3 feet apart with either tape or rocks or use existing lines on a court. Stand at one of the markers, bending your knees and keeping your abs tight, then jump sideways to the other marker. Rest 30 seconds after jumping for 30 seconds. Repeat for the allotted time, jumping back and forth between the two marks as quickly as possible.
Calories burned by a 140-pound woman: 107.
Cool-Down (5 minutes)
Do grapevines, like you would do in a low-impact aerobics class, from side to side to bring your heart rate down.
Calories burned by a 140-pound woman: 32.
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