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After weeks of gym cardio workouts, I thought it was time to offer an option for those who prefer to exercise at home, outside—really anywhere that isn’t full of fitness equipment! So here is a fun routine to sneak in on even the busiest of days to get your blood pumping. You could even try it during a couple commercial breaks during your favorite TV show! Or if you have a bit of extra time, repeat this a few times with a quick 60-second breather between sets.
This whole routine takes about five minutes, but go at your own pace to maintain good form. A quick rundown of the moves:
- High knees: While standing, alternately raise right knee in front of you to waist-height, then left knee (think of lifting them toward your chest).
- Jumping jacks: You know the drill—jump feet out into a “v” formation while lifting arms overhead like you’re creating an “x” with your body.
- Mountain climbers: Beginning in plank position, bring right knee toward chest, then left knee. This is basically like a high knee while balancing on your hands.
- Prisoner squats: Complete squats with hands behind your head and elbows pointed out perpendicular to the direction of your toes.
- Push-ups: In plank position on either knees on toes, lower chest nearly to floor while bending elbows; straighten arms to lift back up.
- Butt kicks: Alternate kicking right heel to right glute, then left heel to left glute.
- Cross-body punches: While holding a semi-squat, punch diagonally to right side with left arm, then left side with right arm.
- Rock climbers: Using the same idea as the mountain climbers, lift knees out toward elbows rather than toward chest.
- Jumping lunges: Add a hop when you switch legs during an alternating lunge. (See a demo here.)
- Triceps push-ups: With the same push-up concept as above, keep upper arms and elbows close to torso and lower chest down nearly to floor (similar to a chaturanga in yoga). These are a bit more tricky than regular push-ups—there’s no shame in dropping to your knees if you need to!
Do you have a favorite exercise to challenge yourself with anytime, anywhere?
A tabletop is more than a place to eat—it’s also a super-effective tush and tummy toner! Today’s workout includes three variations on the reverse tabletop. To get in the base position, sit on the floor with knees bent toward the ceiling, feet on the floor and hands resting on the floor behind shoulders. Then simply lift up your core so that your body forms a straight (or nearly straight) line from shoulders to knees. (Note: In the “up” position, keep hands directly below shoulders and feet directly below knees.)
These exercises will strengthen your core as well as your shoulders, hamstrings and quadriceps. The best part? No equipment is required since your body weight provides all the resistance you need!
What is your favorite body weight exercise?
Now that we stretched out those hips, let’s strengthen them! Today I have four exercises that challenge the hips, thighs, glutes and even involve a little oblique action. You don’t even need any equipment! Just lace up your shoes and join in the lower body toning fun.
By the way, the dance-based move is an attitude not an arabesque. Oops! (Told you it was a while since ballet class! The closest I’ve been lately is several barre DVDs.)
Do you prefer graceful toning methods, like dance moves, or more athletic exercises, like the curtsy lunge?
P.S.: Don’t forget to enter the giveaway by Friday for a chance to win six workout DVDs, a fancy jar of P.B. and an extra surprise or two!
A toned lower half will look bangin’ in your summer shorts or bathing suit this summer ;) While cardio and strength training are both crucial to achieve the muscles you want, these three moves will certainly help sculpt the muscles in your legs, glutes and even lower back!
Remember to keep your abdominal muscles tight throughout these moves to support your lower back—it can take a lot of pressure during these moves. This workout requires no equipment. So just hit the floor and get ready to try out some of my favorite body weight exercises that target the lower body.
Circuit training is a fabulous, quick way to build an effective workout. Move through several exercises in a row to keep your heart rate up and your body working, but without exhausting one muscle group. You’re rotating through muscle groups and targeting different areas, so while your triceps are working, your abs, chest and back are mainly resting; while your abs are feeling the burn, your triceps, back and chest chill out.
This routine requires no extra equipment—besides a chair, bed or bench—so there are no excuses to skip it! (This also makes this program ideal for a hotel or dorm room). Feel free to include some jumping jacks, jogging in place or jumping rope in between each routine: try the four strength exercises, do one to two minutes of cardio, repeat the strength moves again, pick a different cardio for one to two minutes and finish off with one more strength rotation.
So throw on your workout shoes and join me!
