Quick total body workouts?
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Quick total body workouts?
| Wed, 09-12-2012 - 9:50am |
Does anyone have any ideas for short total body workouts? I've been really pinched for time lately and wondered what everyone else does when they go through a spell of not having enough time to spend your usual amount at the gym.
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How much time do you have and what equipment do you have available?
If you can get yourself 10 lb weights...
Warm up--jog, jumping jacks, etc. easy
plank rows--
If you don't have weights (this one is really challenging), come to plank position. Slide your hands forward like doing an ab roller until you reach the ground. Do a push up to get up and then repeat. More challenging, put your hands on paper plates or magazine. This hits the back but is tough on the shouder. An easier variation, one hand on the ground, one on the plate. The one of the plate moves forward, the one on the hand stays. Make sure to put your weight on the moving hand on the plate.
2) Star jack push ups: plank position, arms wide, feet narrow. Do a push up and then jump and switch arms narrow, feet wide (even better, make it one explosive move), repeat.
3) tricep dip with kick: do a tricep dip but at the end, lift one leg up and kick hard
Do 10 of each. Do all three. Repeat as many times as you have time for--three times would be great, five better, ten you're a rock star! Finish bicycle/superman.
Don't laugh at me, but I used to multitask when I was out, doing my normal day activities. For example, I would do squats and pulses for quads and inner thighs. Whenever I was doing a "no brainer task", I would add a multitasked something.
As multi tasking goes, I still think doing spiderman walks around the house, including up the stairs is the best head to toe workout. Well, if you're not doing what I'm doing which is practicing parkour on my furniture (ha, I told her kids, excitedly yesterday, "Look! I can kong vault over the ottomon into the couch!").
http://www.youtube.com/watch?v=BMBCbJl7LDs
I have been trying to get 30 minutes in and I have 3, 5, 10, and 15 pound weights and a stability ball available at home.
Karla
Community Leader
WALKING
EXERCISE and HEALTHY LIVING
Okay, since you have a stability ball, do this instead of the bicycle:
http://www.youtube.com/watch?v=bj6Ztf2c6c8
Instead of the superman, do this for lower back:
http://www.youtube.com/watch?v=RRs9e-3_-5I
If you have added time, do walking lunges w/ shoulder press w/ the 15 lb weight. Do 10-12. Stop, do jump switch lunges.
http://www.youtube.com/watch?v=0DC7Qi-HFMs
Rest, repeat.
Oh, that reminds me of the Bodyrock.tv site. They're under 20 minutes. And, there's Zuzanah light who used to be the body of bodyrock but split out on her own. It seems to be a soap opera I'm not ready to follow.