this is our house...is it your too? if so, i bet working out isn't on your mind either. or is it? is it one of your resolutions or goals for the upcoming year? let's face it, we all get real happy about moving more but come march, we've found so many other things to occupy our time. i have done this for years....until i found this workout in a magazine. i wish i could remember, maybe it was fitness or even family circle.
i immediately adapted it with my own choice of upbeat music (because we all know good tunes are essential to enjoying a workout). you'll only need 33 minutes and can be done inside on a treadmill or outside at a park. the best part is that the activity changes when the song changes. honestly, i loathe the thought of just straight running. it's good to get off and do something new every few minutes.
i personally prefer this one on the treadmill in my garage. just make sure you have plenty of open space around it.
you ready? come on...it's only 33 minutes and it will be fun! promise. i mean, check out these amazing songs you get to hear! you can subscribe to this playlist on spotify.com.
Disclaimer: Not all exercise is suitable for everyone. To reduce the risk of injury, consult your doctor before beginning this or any exercise program. The instruction presented herein is in no way intended as a substitute for medical counseling. The Creators, producers and distributors of this program disclaim any liability in connection with the exercises and advice herein.
A 33-minute workout
The Heart of Rock n Roll – Huey Lewis and the News
5-minute warm-up: Walk at a comfortable pace.
Here It Goes Again – OK GO
Speed it up: You can talk but only in short sentences.
Ob-La-Di, Ob-La-Da – The Beatles
Tone your arms:
Bench dips: Sit on a park bench or chair, scoot your butt forward, and grab onto the seat. Slowly bend your elbows and drop your body downward until your triceps are parallel to the ground. Return to your starting position. Repeat 20 to 30 times.
Bench push-ups: Stand a few feet behind a park bench. Grab hold of the back of the bench with straight arms. Tuck your bottom in and think of yourself as a plank of wood. Bend your arms and slowly lower your body toward your hands. Repeat 20 to 30 times.
Footloose – Kenny Loggins
Quick steps: Return to your walk, moving briskly.
Ants Marching – Dave Matthews Band
Tighten your tush:
Walking lunges: Slow down your walking speed and take a big step with your right leg. Lower your body down until your right knee is at a 90-degree angle. Pull shoulders back and tighten abs. Push off with your left leg and keep moving forward as you then lunge into the left leg. Repeat 20 to 30 times.
Calf raises: Find a curb or stable step. Stand so the backs of your feet are hanging off the edge of the step. Slowly drop heels down below the level of the step. Then, just as slowly, push all the way up onto your toes. Hold on to a railing or the back of a chair for balance, if necessary. Do 20 to 30 reps.
If these calf raises start to feel too easy, try doing them while balancing on just one foot.
Sweet Home Alabama – Lynard Skynard
Push it: You can hear your breath as you walk.
Survivor – Destiny’s Child
Cool-down: Slowly bring your breathing back to normal.
Long Cool Woman (In A Black Dress) – The Hollies
Flatten that belly -- you can do these on a rug in your home:
Scissor kicks: Lie on your back with your hands under your hips and buttocks. Keep your head on the floor. Raise your legs straight up in the air so your toes are pointed to the ceiling. Contract your abs and scissor your legs one over the other as you lower your legs down toward the floor. Keep your lower back on or at least close to the ground. Scissor down for a count of 8 and then back up for a count of 8. Repeat 10 to 15 times.
Plank: Lie face-down resting on your forearms. Push up onto your toes -- your body should be in a straight line from your head to your ankles. Contract your abdominals to prevent your rear end from sticking up in the air. Hold for 20 to 60 seconds. Lower and repeat 3 to 5 times.
THAT'S IT! I bet you feel great...told you!
retrohipmama is a mommy and wife in a house full of boys. she stays sane by crafting, scrapbooking and taking pictures. her blog, she*sCRAFTY is a fun place with tons of ideas for making. life. creative.