我们健身中心的教练 Christy 发起了一个 ”5 minute chanllenge" 的活动。我们报名（给她手机号码）后她每天发一个自己录制的短视频指导我们做5分钟的锻炼。很多动作是我们TBC*课上常用的。我们上午在健身房上健身课，下午晚上经常坐在书桌前或者歪在沙发上看电视(couch potate)，这个5 分钟锻炼太好了, 简单易行，可以做5分钟，也可重复做。征得Christy的同意，我把她这五天的视频转载如下，希望你也动起来，耗时不多，收益非浅。
Day 1
Day 2
Day 3
1. Hopping squats
2. Stationary lunge R
3. Stationary lunge L
4. Down down (hold 3), Up up (hold 3).
Alternating sides
5. Elevated leg crunches
Day 4
1. Five jumping jacks/1 star jack
2. Side squat/squat/side squat
3. Bridges
4. Crunches w/legs dropped to right
5. Crunches w/legs dropped to left
https://youtu.be/J96pXNwAbKk
1. Five jumping jacks/1 star jack
2. Side squat/squat/side squat
3. Bridges
4. Crunches w/legs dropped to right
5. Crunches w/legs dropped to left
https://youtu.be/J96pXNwAbKk
Day 5
1. Squat Jacks
2. Squat w/calf raise
3. Alternating curtseys
4. High plank w/shoulder taps
5. Seated knee raises
https://youtu.be/2FTQHlOICfc
1. Squat Jacks
2. Squat w/calf raise
3. Alternating curtseys
4. High plank w/shoulder taps
5. Seated knee raises
https://youtu.be/2FTQHlOICfc
TBC*：Total Body Conditioning hits all major muscle groups to
improve strength and endurance and to tone your body
improve strength and endurance and to tone your body
