hey fitnessy friends! most of you know i’m a personal trainer. and i know that with these lazy summer days come bottomless pina coladas, heaping piles of cheesy nachos, and glorious double scoop chocolate fudge cones. so it’s important to balance things out with a little fitness. why not get in a quick workout before the weekend begins? smart right? this workout requires no equipment, hardly any space, and only 20-30 minutes of your time so it’s easy peasy (hence the no excuses title). it’s fab if you’re a beginner and works your whole body to boot.
let me walk you through it . . .
step 1: choose 1 or more of the following cardio (ie. get your heart rate pumping) intervals
marching in place, jogging in place, skipping, jumping jacks, butt kicks (literally kick your butt), dancing, punches
step 2: practice the following strength moves BEFORE starting
-stand with feet hip width apart, slight bend in the knees
-keeping chest lifted, sink down until your knees are at 90 degrees
-push up through the heels of your feet
NOTE: ensure knees do not go over top of your toes by keeping your butt out!
the push up
-kneeling on the floor, place your hands down wider than shoulder width apart
-keep your back straight and core tight
-bending your elbows, lower your whole body (no bum in the air!) until your elbows are bent at 90 degrees
-push up and return to starting position
-standing, take a giant step backwards
-you will be on the toe of your back foot, and flat footed on the front foot
-keeping your back straight, bend down until knee of front and back leg is at 90 degrees
-push up through the heel of the front foot – this is where all the force should be
NOTE: ensure knee of front leg does not travel over top of your toes
-kneeling on the floor, place your elbows directly underneath your shoulders
-relax your shoulders (away from the ears) and pull your bellybutton up to your spine (ie. tighten your core)
-straighten your legs and hold
NOTE: back should be straight – no bum in the air!
-lie on your stomach with arms and legs extended
-keeping your eyes on the floor, lift your chest, arms and legs up off the floor and hold (feel free to extend your arms. mine wouldn’t have made it into the shot if i had!)
NOTE: draw your shoulders away from your ears
step 3: put it together and here’s how!
alternate 1 minute of your chosen cardio interval(s) with 1 minute of strength until you’ve gone through all 5 strength moves (for example, 1 minute of dancing followed by 1 minute of squats, 1 minute of jumping jacks, followed by 1 minute of push ups, and so on . .)
complete 2-3 cycles = a 20-30 minutes workout you can do anywhere, anytime
done deal! hit the showers