hamstrings

This month the focus is on legs, core, cardio, and of course a whole lot of fun with my “Tea Towel Tune Up”. All you need is a slippery floor and two tea towels (or wash clothes, paper plates, or even fuzzy socks).

Try to complete two to three sessions a week sneaking in the five move sequence whenever you can for a total of three times a day (that’s only 15min!). Keep the pace fast and the effort hard.

Program:

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. Consider keeping track of your total rep count and try to beat your total next time. Be sure to keep safety in mind even when focusing on time.

Exercises:

1. Lunge

Stand tall with feet hip-width apart, and a tea towel under your right foot. Slide your right foot backwards and slowly lower your body until your front knee is bent at least 90 degrees.

Pause, then slide yourself to the starting position as quickly as you can. Complete for 30 seconds with your left foot forward, then do the same duration of time with your right foot in front.

2. Skater Lunge

Stand tall with feet hip-width apart, and a tea towel under your right foot. Slide your right foot sideways and slowly lower your body into a squat until your left knee is bent to at least 90 degrees.Be sure to keep your body weight over your left leg.

Pause, then slide yourself to the starting position as quickly as you can. Complete for 30 seconds with your left foot grounded, then do the same duration of time with your right foot grounded.

3.Hamstring Slide

Lie face-up on the floor with your knees bent and each of your feet on their own tea towel. Raise your hips so your body forms a straight line from your shoulders to your knees. Slide both feet away from the body extending as far as possible without dropping your hips.

Pause, then slide yourself to the starting position as quickly as you can. Complete for 60 seconds.

4. Mountain Climbers

Starting on all fours place your hands on the floor slightly wider than and in line with your shoulders. Both feet are positioned on their own tea towel extended straight behind the body (in high plank). As quickly as possible alternate sliding your knees towards your chest. Complete for 60 seconds moving as quickly as possible.

5. Tuck

Starting on all fours place your hands on the floor slightly wider than and in line with your shoulders. Both feet are positioned on their own tea towel extended straight behind the body (in high plank). Engage your core and slide both knees in towards your chest keeping your seat in line with your shoulders.

Pause, then slide yourself out to the starting position. Complete for 60 seconds.

Bump It Up! Consider adding a push-up when your body is extended in the starting (high plank) position.

How do you keep fitness fun? Share it in the comments and let’s inspire each other!

Watch this sequence in action on my monthly segment on CHCH Morning Live! Click HERE!

No equipment required! 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! (Click here to watch the video of my segment on CH Morning Live!)

Programs:

Total Time: Do 12 reps of each exercise, moving from one to the next without resting. Complete as many rounds as possible in 15minutes
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.
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

Main Move: Lunge

Stand tall with feet hip-width apart. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees.

Pause, then push yourself to the starting position as quickly as you can. Complete the prescribed number of repetitions with your left foot forward, then do the same number with your right foot in front of your left.

Bump It Up: Stability Lunge

Stand tall with feet hip-width apart. Raise your left knee and both arms above your head. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degress.

Pause, then push yourself to the starting position as quickly as you can again raising your left leg and arms. Complete the prescribed number of repetitions with your left foot forward, then do the same number with your right foot in front of your left.

Main Move: Hip Raises

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. Pause for up to 5 seconds in the up position, then lower your body back to the starting position.

Bump It Up: Single Leg Hip Raise

Lie face-up on the floor with your right leg straight. Raise your right leg until it’s in line with your left thigh.

Push your hips upward, keeping your right leg elevated. Pause, then slowly lower your body and leg back to the starting position. Complete the prescribed number of repetitions with your left leg, then switch legs and do the same number with your right leg.

Main Move: Hip Crossover

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.

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.

Bump It Up: Hip Crossover with Leg Extension

Lie face-up on the floor with your arms straight out from your sides. Raise your legs off the floor extended straight above the body.

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.

Main Move: Pushup

Starting on all fours place your hands on the floor slightly wider than and in line with your shoulders.

Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.

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.

Bump It Up: Stacked-Feet Pushup

Place one foot on top of the other so that only the lower one supports your body weight. *Did you know that you lift 75% of your body weight when you do a standard push up (National Strength and Conditioning Association)

Main Move: Prone Cobra

Lie facedown on the floor with your legs straight and your arms next to your sides, palms down.

Contract your glutes and the muscles of your lower back, and raise your head, chest, arms, and legs off the floor. Simultaneously rotate your arms so that your thumbs point towards the ceiling. At this point, your hips should be the only parts of the body touching the floor. Hold for 15-30 seconds.

Bump It Up: Prone Cobra 30-60 seconds

Repeat the Prone Cobra as above. Hold for 30-60 seconds.

Are you trying something new to lead a healthy, active lifestyle in 2014? Share it in the comments and let’s inspire each other!

Tune into CHCH Morning Live on Tuesday January 7, 2014 at 8:40am to see this sequence in action! Update: Click here to watch the video of my segment on CH Morning Live!