Hello SOTGC community,
One of my favorite quotes is, “life happens when you’re making other plans.”
No matter how much you plan your workouts or stay focused on your fitness goals, you will frequently find yourself just rolling with it. And that’s okay! You have all you need for a complete workout – your own body weight. So keep this workout on your phone and carve out at least 15 minutes of your day to get moving*.
Below are six of my favorite exercises that you can do anywhere. These six movements target the major muscles in your body, engage multiple muscles simultaneously and are challenging enough to get you breathing hard. Translation? Good workout, boosts metabolism, and challenges your cardiovascular system.
Start with some basic warmup movement (five minutes) to get your blood flowing (jumping jacks, toe touches, butt kicks, twists, arm circles, head rolls).
Perform each of the following exercises for 30 seconds, then rest 30 seconds. Repeat three times. If you need more of a challenge, you can add one or two rounds, or decrease your rest time to 15 seconds.
1. Burpees – The exercise everyone loves to hate! I like Bob Harper’s explanation here. Remember to keep the core tight for this full body move. http://www.latimes.com/health/la-he-trythis-harper-burpee-20140607-story.html
2. Squats – Targets your lower body, but also works your core and your back as you stay upright (see Women’s Health image below). Sit back as if you are about to sit down, then push through your heels to stand.
3. Push-ups – This works your core as well as your chest and back; your arms will feel it too. Start on your knees or an incline surface (such as a counter) if needed.
4. Superman/Swimmers – Many people overlook their back during workouts. It’s imperative to work your back in order to have a strong core.
5. Lunges – Reverse, front, or side lunges. Whichever one you choose, make sure you are pushing through your heel to stand and drawing in your core.
6. Plank – Finish with a firm plank hold, keeping your body stiff and long. If you are doing multiple rounds feel free to try side planks for variety.
Breath, stretch, and have some water! What did you think?
Remember all you need for a workout anywhere is your bodyweight (and a smartphone for a timer). Interested in other bodyweight exercises? Look for ideas here: http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere or contact me with questions. The important thing is to get moving.
*Be smart, you know your body, so if you have any conditions or injuries, make the necessary modification or ask a fitness professional first.