Write an article based on this "Check in with your doctor. Take a seat. Begin with raising the roof. Move on to single arm punches. Punch using both arms. Start side to side arches. Begin arm circles. Rock your abs. Repeat the set of exercises."
article: Before you begin any type of program, talk to your doctor or physical therapist to be sure your new exercises will not cause any risk of injury. Your physical therapist is a valuable resource for tailoring fitness exercises that meet your exact needs. As a result of your recent injury or surgery, you may be coping with a hard cast, or boot, or some special device or problem limits your mobility. Take advantage of the equipment and knowledge available to you through your physical therapist. It is possible to work up your heart rate to your desired level by doing cardio workouts while seated. The following exercises are best performed in a solid chair with no side arms and a straight back. Even if you do not have an injury, following seated cardio routines are a good choice for people that have jobs that require constant sitting. For the following sets of exercises, the suggested number of repetitions is 25 for each exercise, done back to back with very limited resting time. Try wearing a heart monitor. This can help you to adjust your exercise duration to get your heart rate into the zone you want. Calculate your target heart rate by reading this article: How to Calculate Your Target Heart Rate. Complete three to six rounds of the exercises for a shorter workout. A longer workout includes eight to 12 rounds of the exercises described. The raise the roof exercise is done by using your hands and arms, and pushing forcefully straight upwards. Start with elbows extended straight outward, and both hands at shoulder level. Move quickly and push both hands upwards with some force as if you were raising the roof. Continue for 25 repetitions. Next, alternate pushing upward with one arm then the other, then back. Again, move as quickly and forcefully as you can. Continue for 25 repetitions. To get your heart rate up, you need to put some strength behind the movements and do them quickly. Just as if you had a punching bag hanging to your left side, begin punching that imaginary bag with force and speed using your right arm and with your hand in a fist. Your movement should be fluid and steady, punching across your chest with your right hand and arm. Repeat your right arm punch 25 times. Now switch the imaginary bag to your right side and begin punching with your left arm and hand. Continue for 25 repetitions. Put those imaginary bags on both sides, and punch away, alternating arms. Keep your movements fluid, forceful, and quick. Avoid sloppy movements. Continue for 25 reps. With your arms straight up, generally in the field goal position, angle your wrists and hands slightly inward with your palms facing each other to form an arch shape. Lower your body over to your right side in a slow and gentle swaying motion. Sway back to the left side. This works your abs and your side area. Try to keep your butt planted in the chair and use your side and ab muscles to generate the movement. Exhale as you move down, and inhale as you move up. Repeat the swaying side to side arch movement for 25 reps. Hold both arms straight out from your body to each side, and begin forward directed arm circles. Each revolution of your arm should contain your hand in an area about the size of a dinner plate. Do these fast and furiously, for the 25 reps. Keep breathing as you proceed. Once you have completed your forward circles, do not rest or lower your arms, and immediately begin the same movement only in reverse. This should only be done in a solid chair with a back. You do not want the chair to slip out from under you as you rock backward. Keeping your body as rigid as possible, slowly lean back in the chair allowing your injured leg, cast or boot included, to gently lift from the floor. Your abs should be the primary muscle group controlling your movement. Now rock forward keeping your body as a unit allowing your abs to do the work. Do not let your feet touch the floor, then repeat the rocking motion by gently leaning back again. Go slow with this movement and place your hands wherever they feel the most comfortable. Repeat this movement for 12 repetitions. A short workout would include three to six rounds of the exercises as just described. For people that are accustomed to heavy cardio workouts, it may take 8 to 12 rounds to get your heart rate into the desired zone.

Write an article based on this "Gather your materials. Consider using a pair of old pajama pants for the bottoms. Lay out your fabric and sweatpants."
article:
Creating a jumpsuit is a pretty easy project, but you will need some special items. Before you begin, you will need: a pair of loose-fitting sweatpants a loose fitting tank top some stretchy jersey or comparable fabric in the print or color of your choice a pair of sharp scissors pins a sewing machine If you do not want to make pants, then you can also use a pair of old pajama bottoms for the pant bottoms of your jumpsuit. Then, all you will have to do is create a matching top and add the top to the pants. Choose a fabric color and type that matches your pajama bottoms. For example, if the pajama bottoms are navy blue and made of a jersey material, then select a similar navy blue jersey material for the top. Or, if the pajama bottoms feature a print, choose a solid in the dominant color of the print, such as red if the print is mostly red. Fold your fabric in half so that the print is facing in. Then, lay the fabric on a hard, clean surface, such as a large table or on the floor (as long as it is clean). Smooth out the fabric so that there are no ripples. Then, place your sweatpants on top of the fabric. There is no pattern for this project, but you can use your sweatpants to help you make the jumpsuit in the right size. Fold the sweatpants in half so that the legs are lined up with each other. Then, lay the pants on top of your folded fabric. The waistband of the pants should be near the folded edge and the inseam of the pants should be facing out towards the outer edge of the fabric.