Full disclosure: We do this in our garage so there is a bit more space than the regular living room or space you may do you exercises. All exercises can easily be done at home with possible exception of the jump rope section which I offer an alternative.
Also, this workout was designed by my kinesiologist (a.k.a my roommate), Ashley. My boyfriend and I have only tried this workout a couple of time but it kicked our big butts in gear after a lazy morning.
Now let’s go!
What you need:
– Yoga mat
– 1 weight (I use 5-10 lbs)
– Jump rope (optional)
– Timer (I use the timer on my smartphone)
Warm up (3 minutes)
Jog in place (30 sec)
Jumping jacks (15 sec)
High knees (15 sec)
Butt kicks (15 sec)
Jog in place (30 sec)
March in place with arm circles (20 sec)
Frankensteins (15 sec)
Shallow squats (20 sec)
Jog in place (20 sec)
Circuit #1(Continue doing the circuit over and over for 3 minutes)
10 Jump squats
20 Mountain climbers
10 Lateral bends
Circuit #2(Continue doing the circuit over and over for 3 minutes)
10 Lunge and twist (hold on to a weight to add a bit of a challenge)
10 Triceps extensions
Circuit #3(3 minutes)
Jump rope (with or without rope) (2 x 30 sec)
Quick feet in place (2 x 30 sec)
Superman (2 x 30 sec)
Cool Down(3 minutes)
Side steps with arm swings
Chest and shoulder stretch: interlace fingers behind your back and pump out your chest as far as you can
Overhead tricep stretch
Let it hang a.k.a touch your toes!
Quad stretch of your choice : I like doing the kneeling quad stretch (in the picture on the right)
Calf stretch of your choice : I like to simply put my flexed foot against a wall and pulling myself close to the wall. You should feel an awesome stretch in your calf area
Voila! Now jump in the shower and continue on with your day!
I start my 30 day workout challenge tomorrow. I used to be much more athletic years ago. I was taking dance classes, playing team sports, going for jogs just for fun… but now, my boyfriend and I try to plan dates for walks in the parks because it’s the only time we make for fitness these days. We could blame it on “it’s because life happened” or we we’re just too busy or too tired, but in reality, we stopped investing time into maintaining our fitness. We’ve all been there. I’m sure you can all agree with me on this, the couch is way more comfortable than a bike seat!
Ok, excuses over! Time to move yo ass missy!
Here is what I’m planning on working on in the next month:
Each day of the week represents a different body part that I need to work out more muscle strength. Some days, I’ll have more than one since it’s a similar muscle group. For example abs and back exercises.
Each week, I’ll try a new routine for the muscle workout until I find one that really is killer!
Find alternatives for cardio instead of running. Winter winds are quickly approaching and it will become impossible to have a decent run in 5 feet of snow (not kidding, we have some snow banks as high as 20 feet in the city some years!)
I’ll share what workout plans I find offer better results. My new roommate is a kinesiologist. I will be working with her on designing workout and strength building exercises around previous injuries so I don’t end up hurting myself [again]. I will be sharing workouts supporting back, hips, knee, shoulder and wrist injuries. I know I know, I’m a mess. There’s a ridiculous and/or funny story attached to each injury so I will definitely share those with you. 🙂
Lastly, I’m taking before pictures and will take a new one each week to see the progress. For now, I’m not completely comfortable sharing my flabby belly, jiggly butt and flying squirrel wings. Especially after eating all the leftover candies for the trick-or-treaters. I’m the biggest I’ve ever been and I’m not proud of myself for letting myself go for so long. However, maybe after things have tightened up I’ll be comfortable showing the before and after shots.
What are your thoughts on the best time of day to workout? Morning or nights?
This November I will be starting a new job. I wanted to keep my challenges simple but at the same time build new habits with the new work schedule. My biggest problem with my current schedule is that it is all over the place with meetings and work sessions. There is no routine and caused my health and fitness to take a hit over the years. 30 pounds and my butt grew 4 sizes… yikes!
30 day challenges in November:
1) 8 glasses of water a day
Because I forget to drink water most of the time…
2) Workout every day
Because my couch has my ass curves…
3) Reduced portion sizes
Because I like to eat… a lot.
I’ve gained weight over the year and my clothes is getting just too tight. I’ve also let myself go a bit after I started dated my boyfriend, my trip, new contracts and buying a house… there’s just so much I have to do. Ugh I know excuses. I don’t expect to lose it all now, but this will be a great way to kick off new habits and build a regular fitness routine to tighten up the jiggly-ness!