Ok, so you’re bogged down with homework, dinner, and after school activities and just can’t seem to hit the gym. Don’t worry–it happens to the best of us! Below is a workout you can do at home while dinner is cooking or while the kids are getting ready for bed. All you need is 20 minutes 3 days a week. Each exercise should be done for 1 minute; then move on to the next exercise. Repeat for 3 times with no breaks.
Ready, get set….SWEAT!
1. Run in Place
Pump those arms and get those feet moving! You can run in place, jog in place, or march in place, as along as your arms are moving.
2. Basic Squats
Place your feet hip-width apart with hands extended in front of you. Slowly lower your hips down as if to sit in a chair. Go as far as you can go without lifting your heels off the floor and without allowing your knees to go past your toes; then go back to starting position. Repeat for 1 minute.
3. Push-ups
Place your hands on the floor shoulder width apart. From your knees, lower your upper body to the floor until your elbows form a 90 degree angle. Push back up! Repeat for 1 minute.
4. Lunges with Knee Lifts
Perform walking or standing lunges while raising the knee up at the top of each lunge. Step forward and drop down into a lunge. Push back up; then, lift knee to the chest. Alternate legs for 1 minute.
5. Arm Pumps
Clasp hands together. Inhale as you raise your arms up; exhale as you bring them back down. The pumping motion stimulates energy flow from the spinal column to other parts of the body. Be sure to fully extend your arms each time.
With your back against the wall, bend your legs to a 90 degree angle. Keep tummy tucked and your back arched. Place hands flat on your thighs, and hold for 1 minute!
7. Plank
Lie on your stomach with your toes tucked in and hands underneath the breast bone. Lift your entire body off the floor and hold for 1 minute.
After this workout, be sure to drink water and replenish your body with a complex carbohydrate and a protein. For instance, you can eat a small portion of brown rice (no more than one cup, which is equivalent to a fist) and 3-4 oz. of chicken or fish. (The protein portion should be no bigger than the palm of your hand.) And of course you should add in one serving of veggies!
Happy fitness!
Trainer Tip by Erica Lewis.
