Sondra E. Z. Hines
Sondra E. Z. Hines


Sondra E. Z. Hines
Sondra E. Z. Hines

I love fitness, but I have a confession: I get bored easily with workouts, so I’m always looking for something new to add to my regime.

So when a friend, who happens to be my fitness mentor, suggested a “new” workout (that I could do at home), I thought to myself, “This will be a cakewalk.”

Boy was I wrong!

Here are the exercises:

  • Squat Jumps
  • Squats
  • Burpees
  • Lunges

Sounds easy…right? Initially I thought the same, until I realized that each set of exercises is done in increments of 25…multiplied times three. This means 75 squat jumps, 75 squats, 75 burbees, and 150 lunges (alternate each leg 25 times multiplied by 3).

I get tired just thinking about it.

At the end of each first cycle, my heart raced, my legs were sore and I was sweaty. But I didn’t quit. The burpees (new term for squat thrusts) pushed me the most.

To add variety, I included a set of abdominal exercises. On alternate days, I substitute push-ups. Each time, I’m always pushed, I sweat and I feel good. The workout can be done in approximately 30 minutes or less.

If you’d like to try this workout, here are training tips:

  • Check with your physician to be sure you are healthy.
  • Include a warm-up. I walked a staircase for approximately five minutes.
  • Follow up with gentle stretching before and after the exercises.
  • Have water handy to stay hydrated.
  • Start slowly to avoid injury, burnout and to stay motivated. (Begin with 10 reps and work up to 25.)
  • Modify if necessary.


CMPD Women’s Defense Class – Friday October 23, 6pm – 7pm, Red Bow Fitness Studio. Aerobics attire suggested. Free event. Click here or call 704-246-5434.

Art of Living Fit + Well – Saturday, October 24, 10am – 3pm, Harvey B. Gantt Center. Free event; registration suggested: Click here or call 704-547-3700.

Eat Better, Feel Better – Saturday, October 24, 2pm -2:45pm, Plaza Midwood Library Community Room. Free event. Click here or call 704-416-6200.

Until next time, I wish you joy, wellness and good health!

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Sondra E. Z. Hines is an AFAA-certified group fitness instructor, Zumba instructor, workshop presenter and motivational speaker. A former adjunct professor, she has 15-plus years as a fitness instructor...