Sometimes you just can’t make it to Fit Chicks. For those days – or days you may be traveling…here’s a great at home workout (or hotel room workout) that you can do on your own! Remember to always warm up….and take time to stretch when you’re done!
Here’s an easy guide to see how hard you’re working (if you don’t have a HR monitor!)
Warm up- 4 min. you can speak in full sentences (slightly breathless) Examples for warm-ups- Power march- march in place with or without dumbbells, lifting knees and using arms for momentum, side stepping and lunges.
Speed burst- 1 min– You can only say short words (very breathless) Examples of speed bursts- invisible jump roping, jumping jacks or stair stepping-up and down for one minute, mountain climbers, speed skaters.
Recover- 2 min– you can speak in full sentences (slightly breathless) Examples of recover- you can do any of the speed bursts just slow it down a little- walking up and down the stairs, or slower step ups, marching in place(with high knees)
Repeat-Speed Burst and Recover combo 7 more times for a total of 8 intervals- then move right into the 2 minute cool down.
Cool Down-1 min– You can speak easily
At home exercises
You will hear me say “KEEP YOUR ABS TIGHT” A LOT! What I mean by that is not sucking them in, but holding them contracted as if someone is about to punch you in the stomach- Your abs are tight which means your back is supported and you will be gaining balance and strength from your abs. Don’t forget to breathe.
High-Knee March: With feet hip-width apart, begin marching in place. Gradually raise your knees as high as you can comfortably with good form. Continue for 1 minute. To make it harder, try running with high knees instead of marching for 30 seconds.
Bodyweight Squats: With feet spread shoulder-width apart, squat down as if sitting into a chair. Stop when your thighs are about parallel with the floor. Hold for 10 seconds. Then press yourself up. Continue, quickly, for 15 seconds. Start without holding any weight, then increase the next time to 5-10 lb dumbbells. This will make this exercise even MORE challenging.
Jumping Jacks: Jump your feet out wide while raising your hands in big arm swings, then jump back and drop your arms to your sides. You’ll remember. Keep it up for 15 seconds.
Reverse Lunges: From a standing position with feet under your hips, take a large step backward with your left foot. Bend both knees, allowing your left knee to dip down just inches off the ground. Push explosively up to the starting position and repeat the lunge, this time with your right foot backward. Keep alternating legs in this fashion for 15 seconds.
Shoulder toners– Arms out to sides and pretend to hold a ball in each hand. Abs are tight! Slowly rotated arms and twist wrists forward and backward. Make sure to keep your shoulders down and away from your ears. Do for 1 min. rest- repeat 10 times.
Bird Dog– On hands and knees and lift opposite arm and leg. Reach out and stretch, hold for 5 seconds. Then slowly touch elbow to knee. Abs are tight! Do 15 reps and then switch sides. Repeat.
Walk outs– Stand with feet together at the edge of your mat. Walk hands out in front of you until you are in plank position, hold then rotate to the left side for side plank. Go back to regular plank then rotate to the right side for side plank. Walk hands back to feet and stand. Repeat 10 times. To make this move more challenging add a pushup between each plank and side plank. YOU CAN DO IT!!! Abs are tight!
Tricep dips– sit on the side of a bench or ledge, place your hands on the edge, fingers facing forward. Lift your bum off the bench and move it slightly forward. Dip down towards the ground. Make sure elbows go back NOT OUT TO THE SIDES and push back up again. Abs are tight! And do not dip lower than your shoulder height. Repeat 15-20 times.
High Kicks/Military walks- Lift arms above your head and lower your left hand and raise your left leg to meet. You may use a 3 or 5 lb dumbbell-ONLY IF YOU FEEL up to it. Abs are tight! Then Switch sides. Repeat 20 times on each side.
Squats with knee raises- Stand with feet shoulder width apart- squat down and lift your left knee up and grab your ankle, then lower and return to start, squat and lift right knee up and grab your right ankle, then lower and return to start. Abs are tight! Repeat 20 times. Switching or alternating sides.
Single arm overhead plie squat– Use with or without dumbbells. Stand with your feet shoulder width apart, toes pointing out to corners of the room. Raise the left dumbbell straight overhead, palm facing forward. Next, position the right weight or arm between your legs with your arm straight, palms facing you. Squat, until your thighs are parallel to the floor. Return to start. Do 15 reps. Complete all reps without lowering your left arm, then switch sides. Abs are tight!
Clock crunch– (MY FAVORITE) These crunches work your abs from every direction and the continuous motion forces the isometric hold of the core tight, adding the EXTRA burn. The best part- they’re totally doable and you get a complete ab workout with one move. Lie face up with your knees bent and feet flat on the floor, hands behind your head with light fingers. Lift your shoulders off the floor until you feel a tight contraction and move your torso around in small circles- starting at 12(in normal crunch position) move head in clockwise direction until you are back at 12. Reverse the move and go counter clockwise to reverse the move. More of challenge- raise your feet up to 90 degrees calves parallel to floor. Abs are tight!
Plank: Hold a plank for 30 seconds. Rest for 15 seconds and then repeat. Make sure your shoulders are away from your ears, body is in a straight line from your shoulders to your ankles- BUTT DOWN!!!- Hold your abs tight and DON’T FORGET TO BREATHE.
Hips Dips– (ANOTHER ONE OF MY FAVES) In plank position on elbows- Slowly rotate your right hip toward the mat. Try to hold legs steady. Return to plank and repeat on the left side. Your feet will slip a bit, adjust when in normal plank position. Repeat for 25 on each side. Hold your abs tight
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