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Rain or shine, get moving

Posted by Zuri Berry, Boston.com Staff  April 2, 2011 11:31 AM

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Hey guys – so I know it’s still a little chilly out there even though spring is supposed to be here. That’s why this week I kept it inside, but almost all the exercises from my fitness videos, which a real part of my Truth on Health Campaign, can be done inside or out, so rain or shine, you can be active. This week’s clip from my new video is right next to this blog. Today I’m focusing on agility. Agility is key in all sports, and even if you’re not playing a sport, it strengthens your core and helps you use more muscles in your body to get you good and strong. It also keeps you light on your toes.

To start, let’s do some marching and arm pumps, followed by carioca – no... I didn’t say karaoke! This is a great way to work on your coordination and get the blood flowing. You start with alternate stepping - one leg over the other, creating a sideways movement and making a figure eight shape with your steps. Make it more challenging by lookin’ straight ahead – no peeking at your toes. Carioca is also great for opening up hip flexers, a part of the body that can get real tight when you’re sitting down at school or in the office.

Next, we’re gonna keep strengthening our legs and hips with some reverse lunges. Stand facing forward and move one leg far behind you and bend your knee, so you’re in a lunge facing forward. To increase the blood flow, you should add some arm movement. Point those arms in front of you every time you step back into your lunge. Now go faster! Have to keep up that heart rate.

Now that your arms, legs, and hips are warmed up, keep challenging your coordination and core. Skipping is great for that. If space is tight, skip in place. Push off that back foot as hard as you can to get as much air as you can. Pump your arms to maximize the height. Skipping is actually great for basketball players like me for that exact reason – it helps us jump in the air when we’re goin’ in for the dunk. It also strengthens our legs big time.

Now we’re getting to the height of our workout, the home stretch. Take it to another level with some hops on one leg. Pick one leg to hop on first. Pick up your foot and don’t let it touch the ground until you’ve hopped ten times in the air, then switch to your other foot .Easier said than done, huh? Getting that burn yet? Add intervals of five to ten hops to challenge yourself if you can, right before the cool down.

After every workout, I always remind everyone to stretch. It’s important for your muscles to cool down.. If you’re out of breath, chances are your muscles are, too. You can stretch it out with some toe-touches. Stand up and point one leg out straight in front of you, heel resting on the ground. Try not to bend your knees. Now bend over and try to touch your toes. Go slow and make sure to do each side at least twice and hold for 30 seconds.

Like I keep saying, you don’t need fancy gym equipment to get some really good exercise. Check out the full video on Comcast On Demand. Just select the Get Local category from the On Demand menu, then choose NBA TV, Boston Celtics, and Paul Pierce's FitClub34, and then get outside and get movin! You can also check out my website, www.truthonhealth.org, for some more exercise tips. Remember to check back every week for my new video.

Check out Paul Pierce and his FitClub34 program on Celtics on Demand exclusively on Comcast! Watch the full video of Pierce in action by selecting the Get Local category from the On Demand menu, then choose NBA TV, Boston Celtics, and Paul Pierce's FitClub34.

This blog is not written or edited by Boston.com or the Boston Globe.
The author is solely responsible for the content.
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About the author

Paul Pierce is the captain of the Boston Celtics. Pierce has spent his entire career with the Celtics since being drafted in 1998 out of Kansas, and led them to their 17th NBA Championship in 2008, when he was the NBA Finals MVP. More »

FitClub34 promo videos

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Check out Paul Pierce, as part of his FitClub34, on Celtics on Demand exclusively on Comcast! Watch the full video of Paul Pierce in action by selecting the Get Local category from the On Demand menu, then choose NBA TV, Boston Celtics and Paul Pierce's FitClub34.

For more information on FitClub34, visit TruthonHealth.org

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