Happy Monday (or not so happy? haha). Hope you all enjoyed your extra hour of sleep this weekend! Sienna tried to pull a fast one on us this morning by getting up at 5:00am, but I was onto her game, and thankfully she went back to sleep!
So it was brought to my attention over the weekend, that POSTING A COMMENT was not working…an error message was coming up. I’m surprised I didn’t find it sooner. So, just to let you know, the problem has been fixed, so comment away
So I found a great article online (MSN Health) that I think it great for you busy people. So here is a rundown of a few of the workouts. Here is the link to the full article, I’m giving you the cliff notes 😉
No gym? No problem. With this total-body workout by Nick Kempen at Sports Club/L.A. in Miami, even the office makes for a good fitness space.
What you’ll get in four weeks: Toned arms; jeans that fit better.
Special equipment: A pair of 5- to 8-pound weights.
1 minute: Jog in place.
1 minute: Stand while holding weights vertically in your hands, arms stretched out. Now pretend you’re sitting down on a chair, hold for three counts, then get back up, bringing the weights toward your chest. Repeat.
1 minute: Holding the weights, get in a semisquat position, spine at 45 degrees, back flat, arms hanging straight down, perpendicular to the floor. Now bend your elbows (so they’re pointing up at the ceiling) and lift weights toward your chest; hold. Slowly lower weights to original position. Repeat.
3 minutes: Take your hand weights, arms by your side. Step right foot forward into a lunge; hold as you slowly bring up your weights in a bicep curl; return to original position. Now, while pivoting, step to the left (still with your right foot); hold; return. Continue for two more rotations until you’re back to where you started. Now repeat entire revolution with the left foot forward.
1 minute: Do push-ups on the floor or against the wall.
3 minutes: Drop to the floor for a core hold–With forearms and toes on floor, keep spine straight and abs held in. Hold for one minute. Then release and stretch back into a yoga child’s pose–Sit back on your shins and reach your arms to the floor in front of you. Repeat core hold.
* If you have the time, do this circuit 1-3 times!
The lowdown: A vinyasa-flow exercise (not for novices) that works the heart, builds core strength and flexibility, and centers the mind, created by Bethany Lyons, Crunch Group Fitness regional manager, New York City.
What you’ll get in four weeks: Tighter abs and butt; harder thighs and shoulders; triceps definition.
Special equipment: Yoga mat.
1 minute: Start with chair pose–feet shoulder-width apart, arms stretched up, spine straight, knees bent, and buttocks pointing back; hold for 30 seconds. Now straighten knees and lower arms. Take three deep and slow breaths, inhaling and exhaling through your nose.
6 minutes: Do three sets of sun salutations. (For a detailed explanation and photos of this sequence, go to iyogalife.com.)
30 seconds: When you’re in downward dog, come forward into a plank, making sure your abs are held in and spine is straight; use knees if necessary while still engaging core; hold.
30 seconds: Bend elbows so you’re in a low push-up position. Hold for eight counts. Push up to regular plank, and then into downward dog. Take three slow breaths.
30 seconds: From downward dog, jump feet through your arms into a seated position and come to boat pose–Legs and upper body are stretched up at 45 degrees; arms are stretched forward so your body looks like an upside-down A. Abs are in; spine is straight. Hold. Take five deep breaths.
1 minute: Now lie on your back, raise your feet, knees bent, and do slow-flow bicycles.
30 seconds: Lie down in corpse pose. Take three deep breaths; hold.
*Same as above, if you have extra time, you could do this circuit 1-3 times.
The lowdown: A super-challenging arm, butt, and thigh workout consisting of real boxing moves created by Michael Olajide, owner of Aerospace, a boxing-inspired gym in NYC.
What you’ll get in four weeks: An urge to shop for spring tank dresses early.
Special equipment: None, but use a punching bag and gloves if you’d also like to blow off steam.
Extra credit: Box with small hand weights (3 to 5 pounds).
30 seconds: Start in a boxing stance with your fists up, one slightly in front of the other, knees slightly bent, and jog lightly in place. Now do a jab–a straight punch with the right arm, keeping the left bent, as the right foot steps forward. Then jab left. Continue alternating and bring the shoulder forward when you punch.
1 minute: Squat, feet shoulder-width apart, arms stretched forward.
30 seconds: Repeat alternating right and left jabs.
2 minutes: Now do slow lunges–Step left foot in front and bend your left knee; keep elbows bent and fists up. Hold for 30 seconds. Then jump straight up and land in a lunge, this time with your right foot in front. Hold for 30 seconds. Repeat.
30 seconds: Back in the boxing stance, do uppercuts: arms bent, elbows to floor, fists aiming upward. Continue alternating left and right.
2 minutes: Repeat slow lunges.
1 minute: Now alternate left and right jabs with left and right uppercuts as you jog in place.
30 seconds: Continue alternating jabs while in a squatting position.
2 minutes: Get back up for left and right uppercuts, then squat for left and right jabs. Continue alternating.
Hopefully this can give you a couple quick workout ideas! What do you do for workouts when your short on time?? Leave a comment and let me know!