Here is another quick little workout I put together when you find yourself short on time, or short on motivation! We all have those days when we’d rather be taking a cat nap than exercising, but when you think of only having to do something for 15 to 20 minutes, it makes it much less daunting and much more manageable. So if you find yourself not wanting to hit the gym but rather curl up in a blue blanket, try this short workout and I guarantee you’ll be happy you did! (You don’t even need to use weights if you don’t want to. How easy is that?)
Warm-up
30 jumping jacks
30 high knees
30 jump ropes
30 butt kicks
Workout – Try performing each exercise one right after the other. When you get to the last one, rest. Then repeat the circuit two more times.
Squats
Stand with your feet shoulder-width apart. Keeping your chest up, bend your knees and lower your bum as if sitting in a chair. DO NOT let your knees extend over your toes. Return to a standing position, squeezing your bum together. Try for 15 reps. (Hold weights to make it more difficult.)
Push-ups
On knees or toes, come down as far as you can, then push yourself up. Try for 10 reps.
Forward Lunges
Stand with feet together facing forward, hands on hips. Step your right foot about three feet in front of you and bend your right knee to a 90 degree angle. Keep your chest up, shoulders back and DO NOT let your knee extend over your toes. Push into your right leg to return to standing position. Repeat with opposite leg. Try for 15 reps on each leg. (Hold weights to make more difficult.)
Bird-Dog
Start on floor on all fours (hands under shoulders, knees under hips). Tighten your abdominals and at the same time, lift and extend your right arm forward and left leg directly behind you so that they are parallel to the floor. Hold for a count of 2 and go back to starting position. Try for 12 reps on each side.
Plank
Start in either a full push-up position (on hands and toes) or modified (on forearms and toes) and hold that position for 10 seconds, then release for a count of 3. Repeat this sequence 3 times.
Reverse Crunches
Lie on your back, lift legs so they are perpendicular to the floor, palms face down on the floor near your bum. From here raise your tailbone up off the ground and slowly bring back to starting position. Try for 12 reps.
Rest and then repeat entire circuit two more times.
Cool Down
Sit on the floor with legs extended out to the sides as far as they can go. Slowly lower your torso over to your left leg and try reaching for your toes. Hold for 15 to 30 seconds, making sure to take deep breaths. Repeat move over your right leg, and then in the middle.
Stand up for a quad stretch. Bend your right knee, bringing your foot to your bum. Grab hold of your foot with your right hand and pull it into your bum. Hold the stretch for 15 to 30 seconds. Repeat with your left leg.
And that’s it, your workout is done for the day! (Now you can curl up and nap!)
