Life’s fast. I mean really fast! In the spirit of better health and wellness I have designed some workouts for you to do anywhere, anytime to get your body moving! So, lets get right to it!
The first workout in our series is designed to keep you moving, burn calories, and gain strength!
- 5×5 open area to move
- Jump Rope (optional)
We will do all five exercises one after another and do a total of three sets of each exercise.
- Speed Rope (with or without a rope) or Calf Raises for 60 seconds
- Seated Squats (with or without a chair) 15 reps
- Incline Push Up 15 reps
- Seated Knee Lifts 20 reps
- Skaters 10 reps on each leg
After we finish a set of Skaters, we will rest for 60 seconds before stating our next set. We want to do each exercise with proper form as quickly as we can before moving to the next exercise.
Here are some keys to watch for on each exercise:
- If you hate jump rope, or are new to skipping rope, you can do ankle hops. If you have hip, knee, or ankle pain you can do calf raises for 60 seconds. Always remember, you can work through soreness, but never pain.
- When performing any squat exercise, always keep your weight on your heels and bend at the hips first. Feet should be shoulder width apart.
- Push ups are just as much a core exercise as any sit up. Keep your stomach tight through the whole movement.
- You can use a chair or mat to perform the seated knee lift. Keep your back tight and minimize spinal flexion while bringing your knees into your chest.
- Skaters are a great high intensity exercise that’s awesome for your legs and hips. Drive off your plant foot and explode over to your opposite foot. As you gain strength and coordination with the exercise you’ll be able to generate more power.
This is a perfect workout to do if you are traveling and the hotel gym is lacking in equipment. You can also do this workout outside while the kids are at ball practice!
Drink lots of water, enjoy great and healthy food, and take time to encourage someone today. You will not only lift that individual up, but you’ll feel better too by a simple act.
Have a great day!