Restart Your Workout

January 1st has come and gone, but every day, week, month is a fresh start to examine or re-examine those goals and get moving.  Here are four full-body moves that are equipment free, and can happen in minimal-space wherever you are.

Consider grouping the four moves together for a 4-minute circuit and sneak it in as many times as possible during the day.

Check out as I shared on CH Morning Live on Tuesday January 16th. Watch the segment here.

file-2(1)

1. Four Step Squat: Start in a narrow squat with feet under your hips. Sit back into a squat position with knees above the ankles, and your body weight on your heels. Return to standing and step your feet just wider then hip distance apart and repeat the squat. Return to stand and repeat to more times, each time steeping your feet out wider until you are in a wide plie squat. Return to standing and repeat all four on the other side.

2. Plank Walk Out: Start standing with the feet shoulder width apart and arms hanging down to the sides of the body. Slightly bend the knees and bend over and placing the hands shoulder width apart on the floor, so your body is in the shape of an inverted V. Walk forward four steps forward with your hands until you reach a plank position. Walk hands back in towards your feet and return to stand.

3. Alternating Shoulder Tap and Hinge: On the knees or toes, maintain a balance and stable hip position while touching the opposite hand to shoulder. Next hinge at the waist reaching your right hand towards your left ankle, return to plank, then hinge reaching your left hand towards your right ankle. Alternate touching shoulder, shoulder, ankle, ankle. To decrease the challenge, increase the distance between the knees widening your base of support.

file6(1)

4. Marching Hip Raise: Lie face-up on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees. Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. Continue to alternate back and forth and to make it harder, lift those hands up and decrease your base of support.

Create a Revolution With This Years Resolution Workout

The new year is a great time to reset and restart your workout routine. Maybe you want it give it a small makeover by adding  few challenging moves, or maybe it requires a core shaking revival, either way these 5 moves will give you a total body workout in your own house, no equipment needed!

Pick one of the three programs from below, they all use the same 5 exercises,  and sneak your workouts in whenever you can.

Don’t want to read below? Watch me take you through these moves during my segment from CH Morning Live aired January 5th here.

Programs:

  1. Total Time: Do 12 reps of each exercise, moving from one to the next without resting. Complete as many rounds as possible in 15minutes
  2. Total Rounds: Do 12 reps of each exercise, moving from one to the next without rest. Complete five rounds and note how long it takes you to finish. Aim to do the workout faster next time.
  3. Total Reps: Perform as many reps as you can of each move in one minute each, moving from one exercise to the next without stopping. Rest one minute, then repeat the sequence two more times. Keep track of your total rep count and try to beat your grand total next time.

Exercises

1. Traveling Lunge: Standing with feet hip distance apart, step  forward with your left leg into a standing split position and slowly lower your body until your front knee is bent to at least 90 degrees.

Pause and then with your left leg step backwards and slowly lower your body until your front right knee is bent to at least 90 degrees. Pause and then return to standing. Those two movements are one set. Repeat on the other side.

 2. Marching Hip Raise: Lie face-up on the floor with your knees bent and your feet flat on the floor.

FullSizeRender(2)

Raise your hips so your body forms a straight line from your shoulders to your knees. Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. Continue to alternate back and forth.

3. Trunk Twist: Lie face-up on the floor with your arms straight out from your sides. Raise your legs off the floor so that your hips and knees are bent 90 degrees.

FullSizeRender(1)

Brace your abs and lower your legs to the right as far as you can without lifting your shoulders off the floor. Reverse the movement all the way to the left. Continue to alternate back and forth.

4. Alternating Superman: Lie face down on the floor with your legs straight and your arms extending above the head, palms down.

FullSizeRenderContract your glutes and the muscles of your lower back, and raise your head, chest, right arm, and left leg off the floor. Hold for 15 seconds, lower and repeat using your left arm and right leg. Hold and repeat again on the alternating sides.

5. Shoulder Tap Plank: Starting on all fours place your hands on the floor slightly wider than and in line with your shoulders.

FullSizeRender(3)

Tap your right shoulder with your left hand, pause and then return to the starting position, with both hands under shoulders. Repeat with the right hand. Continue alternating shoulder taps for the duration of the set.

Modification: Instead of performing the exercise with your legs straight, bend your knees and cross your ankles behind you. Your body should form a straight line from your head to your knees.

New Workout For A New Year

The new year is a great time to reset and restart your workout, by either giving it a makeover or maybe a revival. These 5 moves will give you a total body workout in your own house, no equipment needed! Pick one of the three programs from below, they all use the same 5 exercises,  and sneak your workouts in whenever you can.

Do two to three sessions a week. Pick a workout program that interests you; keep the pace fast and the effort hard. Feeling strong after a couple of weeks? then bump it up! (Don’t want to read? Click here to watch my segment on CH Morning Live)

Programs:

  1. Total Time: Do 12 reps of each exercise, moving from one to the next without resting. Complete as many rounds as possible in 15minutes
  2. Total Rounds: Do 12 reps of each exercise, moving from one to the next without rest. Complete five rounds and note how long it takes you to finish. Aim to do the workout faster next time.
  3. Total Reps: Perform as many reps as you can of each move in one minute each, moving from one exercise to the next without stopping. Rest one minute, then repeat the sequence two more times. Keep track of your total rep count and try to beat your grand total next time.

Exercises

1. Clock Lunge: Standing with feet hip distance apart, step  forward in to a standing split position and slowly lower your body until your front knee is bent to at least 90 degrees. Pause and then return to standing. photo 5(6)Using the same leg, step wide into a side lunge and slowly lower until your right knee is bent is bent to at least 90 degrees. Pause and then return to standing. photo 4(8)

Finally step backwards with the right leg and slowly lower your body until your front knee is bent to at least 90 degrees. Pause and then return to standing. Those three movements are one set. Repeat on the other side.photo 3(9)

 2. Marching Hip Raise: Lie face-up on the floor with your knees bent and your feet flat on the floor.    

photo 2(9)Raise your hips so your body forms a straight line from your shoulders to your knees. Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. Continue to alternate back and forth.

3. Trunk Twist: Lie face-up on the floor with your arms straight out from your sides. Raise your legs off the floor so that your hips and knees are bent 90 degrees.

photo 1(11)Brace your abs and lower your legs to the right as far as you can without lifting your shoulders off the floor. Reverse the movement all the way to the left. Continue to alternate back and forth.photo 5(7)

4. Alternating Superman: Lie face down on the floor with your legs straight and your arms extending above the head, palms down.photo 1(12)

Contract your glutes and the muscles of your lower back, and raise your head, chest, right arm, and left leg off the floor. Hold for 15 seconds, lower and repeat using your left arm and right leg. Hold and repeat again on the alternating sides.

5. Reach Out Push-Up: Starting on all fours place your hands on the floor slightly wider than and in line with your shoulders.photo 4(9)

Reach your right hand away from your body on the right side and slowly lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position, with hands under shoulders, as quickly as possible.photo 3(10)

Modification: Instead of performing the exercise with your legs straight, bend your knees and cross your ankles behind you. Your body should form a straight line from your head to your knees.

photo 3Click here to watch this segment from January 2nds CH Morning Live.