Reader Kristin just wrote saying she couldn’t find my at home workout that “KICKED HER ASS.” Sometimes keeping it simple can be challenging. I believe this is the one she is looking for:
When you can’t make it to the gym but feel the need for speed, you gotta improvise!
Between calls and emails today, there was no way I could escape my desk for more than 30 minutes. If I went to the gym, that would cut my workout down to about 18, and then really what’s the point.
So here’s what I did to get my heart racing today:
With support from my little cheerleader (Mason), I was able to repeat steps 2-4 2 times quickly.
Off to the shower!
* Arm raises = use something about ten pounds. A light chair will even work. Grabbing the seat on either side, arms bent at 90 degree angle, raise and lower. Pulses = range of motion limited to shoulder height and pushes up about 3 inches. Full extension = push up as high and you can and lower slowly down below your shoulders.
When you’re working out one muscle group pretty hard, you need to rest that area in between sets. However, instead of just standing there, do a light exercise that focuses on a different area.
Common and easy choices you won’t have to think about are:
Crunches
Leg lifts
Pelvic pulses (for your butt)
Squats
Some other moves you might want to consider:
Rear deltoid raises (bend over with your arms out slightly bent and lift arms up to squeeze your shoulder blades together – good for posture)
Bicep curls
Tricep dips
Inner thigh (abductor machine)
Light shoulder raises
Sitting against the wall with your quads parallel to the floor for 60 seconds.
Superman (laying on your tummy and lifting your arms and legs to work your back) for 1 minute.
For any of the above, use light weights so you will have energy to go back to your main exercise.
If you really want to take your lifting workout to the next level, do cardio between sets:
Step-ups
Running up a set up stairs
Tapping around the top of a bosu ball for 30 seconds
Jumping rope
High knees (running in place bringing your knees up as high as you can)
“Breaking Down The Workout” — Francesca Meccariello
Often we forget to incorporate balance into our workout. We stand up straight and do one movement. This dynamic exercise is a total body strengthening that revolves around your core (as most stability exercises do).
The Setup:
* Grab a light weight 3-5lbs.
* Stand with your feet together and engage your core.
The Movement:
1. Pull your navel to your spine and lower your arm in front of you as you let your chest descend forward.
2. As you raise your chest, instead of bringing your foot back to the starting position, step back into a lunge.
3. After you land and stabilize, curl the weight and then press it upwards.
4. Bring the weight down and step forward.
Form:
NEVER LET YOUR ABS GO, THEY WILL HOLD YOU STEADY!
Do 15 reps on each side, possibly in between your lifting sets.
If you’re stubborn like me and refuse to take the week off, give this tredmill routine a shot. Created by Felix Montano from Equinox, it will kick your booty onto the couch and there will no longer be a debate about abstaining from the gym!
5 min: Walk at 4.0 speed, 4.0% incline
2 min: Increase speed to 6.0-6.5
(Rest: 90 sec at 2.0 and 1% incline)
90 sec: 6.0 speed at 3% incine.
90 sec: Sprint your fastest at 3% incline
(Rest)
90 sec: 6.0, 5% incline
(Rest)
2 min: Raise incline to 12% and walk (no handrails!)
A reader emailed me last week saying she has recently been loving the fitness videos she found on the On Demand with her cable service. She didn’t even know they were available until a friend directed her to the option. I didn’t either!
As you can see there are a bunch of different workout options if you can’t make it to the gym.
This is a good way to get your heart rate up on one of those lazy days when you want to go to the gym, but have no desire to leave the house.
This intermediate to advanced strength and stability exercise will work your shoulders, chest, glutes and abs.
You’ll need a Swiss ball and a light to medium set of dumbbells.
The Set Up:
Holding on to your weights sit on a properly sized Swiss ball.
Roll forward until your head and upper back are resting on the ball.
Feet should be hip width apart, heels just and flat on the floor.
The Movement:
Begin with hips and thighs parallel to the floor holding the weights straight up.
Fully extend arms with your palms facing forward.
Take a deep breath as you lower your glutes/hips down while bringing the weights down and out until elbows are bent and below your shoulders.
Exhale and press the weights up while engaging your glutes to extend your hips until parallel to the floor again.
Form:
Be careful not to let your lower back arch too much. You should not feel pain in your lower back if you do stop the exercise.
Push through your heels, not your toes.
Advanced: Once you can perform 3 sets of 15 reps comfortably you can progress the exercise by bringing your feet and legs closer together even squeezing your thighs together.
This move challenges your balance, speed and quickness while working your core, legs, hips and glutes. Please note, this is an intermediate exercise. You need to have a strong core to perform the movement safely.
The Set Up:
Be sure you have done a dynamic warm up to engage your nervous system prior to performing this intermediate/advanced exercise.
Stand with feet shoulder width apart holding a light medicine ball at your waist.
Retract your shoulders and engage your abdominal complex.
The Movement:
Step your left leg back into a straight leg lunge as you rotate your upper body with medicine ball toward the right leg.
As you step your left leg back up, drive your knee forward until your thigh is parallel to the ground. Rotate your upper body/medicine ball toward the up (left leg).
Repeat for 12-15 reps then switch sides. Do 2-3 sets.
