26 Oct Anytime, Anywhere, No Excuse Workout
By Amy Selbach –
I am passionate about the fact that you can always find time and a place to work out, even if you only have a couple of square meters at your disposal.
There are a number of workouts that you can do right at home in a small space in a short amount of time or a full hour. Here are a few easy moves you can rotate and repeat to give yourself a full body workout anytime and anywhere. A minimum of 20 minutes is recommended for building strength and cardiovascular fitness. For burning more calories, try to repeat the sequence for at least 40 minutes. If you are going for longer you can add in a basic sit-up set, push-ups, running in place or a standing march.
1. Mountain Climbers:
This is a cardio kick-starter like you wouldn’t believe. From a high straight-arm plank position simply jog alternate knees beneath you landing on your forefeet . As one leg comes forward bending beneath you the other leg comes out straight behind you. Keep neck long and straight and try not to let your hips hike up too far.
Duration: 1 Minute
2. Squat with side leg extension:
This is a great lower body toner with cardio. Simply squat with your bottom down and chest up then raise alternating legs to the side. Simply put…Squat down and raise leg out to side as you come up. Keep your core tight and contracted for better balance.
Duration: 1 minute 30 seconds
3. Jumping Jacks:
If you don’t know what these look like, watch Rocky. And climb out from under that rock. For extra challenge try a low squat jack or try criss-crossing your feet back and forth behind you.
Duration: 1 minute 30 Seconds
4. Forearm Plank Pose:
This is a static posture that packs a full body punch. Facing the floor, hold your body in an elevated position with your forearms on the floor and legs straight back behind you resting on your toes. Tuck your pelvis under to prevent your back and stomach from sagging in the middle. Head, neck, shoulders, spine and bottom should be in a straight line. You want to hold your core and stomach in like you could get punched at any moment while doing this exercise, flex the gluts and legs.
Duration: 20 to 30 seconds to start and progress to 1 minute
I find a way to sneak this power play into all my workouts whether it is bootcamp, Barre or personal training. This combines all of my favorite moves in one basic 4 -step movement with optional add-ons. This move originates in a standing position. Next drop to a squat with both hands on the ground in front of you. Jump back to a straight arm plank with legs extended behind you and a flat back. Return to original squat position with both hands down and stand or jump up to standing. For extra challenge add a push up while in plank or add a knee in while in plank position (see prison cell burpees).
Duration: 1 minute
Amy Selbach is the owner of Taut Body Fitness Studio in Village Market Shopping Center, Gigiri. She is a certified health counselor, personal trainer and Pilates instructor, specializing in cross-training, holistic nutrition and weight loss. She has a 15 year career in international marketing/PR and brand-building. She also conducts workshops on brand strategy, PR and marketing strategy, and entrepreneurship. Contact her firstname.lastname@example.org or email@example.com or visit her website at www.tautbod.comhttps://www.facebook.com/TautBodyFitnessStudioNairobi