Welcome to the New Workout Series…NO EXCUSES. Each month I will post a workout that you can do practically anywhere. With very minimal equipment (if any) so that there are NO EXCUSES. No gym membership required here. So let’s get to this month’s workout…
**You will need at least a resistance band for this workout. Dumbbells also if you have them.**
Note: Please consult with a physician prior to engaging in any kind of exercise regimen. It’s better to get the okay from your doctor before beginning any new exercise routine…you want to make sure your body can handle the stress of exercise.
Warm up: 5-10 minutes (treadmill, stairs, walking, running..whatever you can do to warm-up)
Lunge Switch Jumps: Start out in a lunge. Jump in the air and switch your legs so that you land in the opposite lunge. Repeat.
V-Sit Shoulder Press: (either use dumbbells or a resistance band) Sit on the ground with your legs out in front of you. Slightly lean back and lift your legs off the floor and form a V with your body. Take your dumbbells or resistance band* and start with your hands up in a shoulder press position (elbows at shoulder height with a 90 degree bend). Maintaining the V-sit, push your hands up over your head and then lower back to where your elbow line back up with your shoulders). Repeat. (*If you have a resistance band, sit on the middle of the band and perform exercise as instructed above minus the dumbbells.)
Plank: Pushup position except on your elbows.
Squat Jumps: Start with feet hip width apart. Lower down into a squat and jump up in the air from the squat position. Return back into the squat position on landing and repeat.
One Leg Bicep Curl: Standing on one foot, perform a bicep curl. (Either use dumbbell or resistance band).
Straight Leg Dead Lift: Start with feet hip width a part. Legs straight (do not lock your knees). Lower down with a flat back. Lower as far as you can go while still maintaining a flat back. Return to standing position. (You can use dumbbells for added weight. You can use a Resistance Band as well: Stand with both feet on the resistance band in the center. Loop around and under your foot on each side to shorten the band and provide resistance to this exercise. Perform exercise as stated above.)
V-Ups: Start off lying down on your back. Arms down beside you (or up above you by your ears for a harder exercise). Slowly bring both the upper and lower portion of the body off the ground towards each other, forming a V. Lower back towards ground but don’t touch the ground. Repeat.
Tricep Pressdown: Using a resistance band looped through something sturdy like an upper door hinge. You want the band to be placed above your head. Take the handles and start with your elbows tucked in by your side, 90 degree angle, palms facing the floor. Slowly pull the handles down toward your body and then return to start position. Repeat.
Standing Calf Raises: Start off standing with your feet hip width apart. Raise up on your toes and lower down to the ground, but don’t let your heels touch the ground. Repeat. Hold on to some weight for added resistance.
Walk outs with Arms: Start in a standing position. Bend over and touch the ground with your hands. Slowly walk forward with your hands until you are in a push-up position. Keep walking your hands out as far as you can go without falling. Slowly walk your hands back in towards your body and stand back up. Repeat.
Jog in Place
All Fours Rear Kicks: (Use a resistance band) Get on your hands and knees on the ground. Hold on to the resistance band between your hands and the ground. Put one foot in the band and kick your leg straight back and slightly up. Return to starting position and repeat. Then repeat on the other side.
Bent Over Row: (Use a resistance band) Start standing with feet hip width apart and the resistance band in the position as it was in the Straight Leg Dead Lift (looped over and around each foot to shorten the band). Bend your knees and lean forward with your upper body, but maintain a flat back. Hanging on to the handles, pull your elbows up towards the ceiling, squeezing your shoulder blades in towards your spine. Slowly lower back down and repeat.
Repeat 2-3 x’s total.
Cool down and stretch!
If you have any questions, please don’t hesitate to ask!! Want training advice, ask that stuff too? Don’t want to leave a public comment, send me an email…pinkheelspinktruck(at)gmail(dot)com. Want some life/health coaching? I’ve got a 12-week program for you!