I've heard it time and time again that people have a hard time getting their daily exercise in because they "don't have time" or "don't have a gym membership." While I understand that exercise isn't always the most convenient activity, I bet it can be fit in somewhere nonetheless! I am very excited to share with you guys an Anywhere Workout! This workout is extremely flexible and could virtually be done anywhere. You don't need a fancy gym for this one!
This short workout should take you less than 30 minutes including a light warm up and post workout stretch! You could even do it while you're watching TV!
Choose 4 different moves from the list below. Repeat the moves in a circuit style workout moving from one exercise to the next for a total of 20 minutes. I love the Metabolic Effect rule of "push until you can't, then rest until you can." Meaning, go through the moves as quickly as possible while still maintaining proper form. If you need to rest, that's okay! Rest. When you feel as though you can get back to it, begin right where you left off.
See how many rounds you can complete in the 20 minutes. Try the same series of moves again at a later date to see how much you've improved!
repeat circuit for a total 20 minutes
Exercises: 10 reps of each unless specified otherwise
- Push ups against a wall or counter (or standard push ups)
- Bent over fly (weighted or unweighted)
- Shoulder press (weighted or unweighted)
- Chest press (weighted or unweighted)
- Tricep dips using a chair, counter or bench
- Squats (modify to single leg or other variations if desired)
- Wall sit (30 sec)
- Hip bridges
Energy Systems Work: 10 reps of each unless specified otherwise
- Jumping Jacks
- High Knees (30 sec)
- Squat Jumps
- Mountain climbers (30 sec)
I let you choose the 4 moves so that the workout is even more flexible! If you want more advanced variations let me know and I will give you some ideas. Every move can be adjusted. Please note that I've listed the exercises "from the top down" meaning that the exercises listed first are more directed for upper body while going down the list work more of the lower body. I suggest incorporating a mix of both for a full body workout.
The last group are energy systems work which should be included as at least one of your exercises. If you are not physically able to add an energy systems portion to your workout, e-mail me and I will help you adjust the workout.
Don't have time to get a full workout in?If you don't have 20 minutes to get this workout in, pick ONE move and see how often you can fit that move in during the day! For example, I will sometimes do squats while heating up my afternoon tea and again at night while brushing my teeth.
After you've completed your workout go check out what the other ladies have for you today:
- MyThinkFit has a recipe for you!
- Fit and Healthy with Debbie Reichert has some motivational tips!
- Sexy Mother Runner has some nutritional advice!
- Fit Mama Lindsey has some random tips for you!