June Exercise at Home
Believe me,I know how hard it can be to get to the gym. There are some days when I just can't crame it in for the life of me. For that reason, I have designed workouts that I can fit in when my son is taking a nap... or in between running your kids here or there. The best thing about this particular workout is that no equipment is needed. It only takes about 30 minutes...with an hour or more to spare before big Grif wakes up!
You can supplement your current workouts with this one on the days you just can't find time to go to the gym or you can perform it 2-3 times a week on non-consecutive days.
Which ever you choose, perform each circuit once, only resting in between each circuit (1-2 minutes). Try not to rest in between each move. The goal is to combine cardio and strength training by getting your heart rate up!
If that seems too hard at first, rest 15-20 seconds in between each move and work your way up to doing it without the rest. As that gets easier, you can do each circuit twice before moving on to the next. This is going to increase the length of your workout though, but totally kick your butt for and awesome calorie burn!
Some of those moves may be foreign to you. Have no fear...just click on the move below for a description. There are quiet a few different move but, believe me, they are worth learning.
Alligator Pushup...Move of the Month...description below
Crab Walks with leg lifts
Pushup with Rotation
Tricep/close grip Pushups
Move of the Month!
Pushups are a great upper body exercise. They don’t require a lot of skill, they don’t take a lot of time and you don’t need any extra equipment. You can do them anywhere, anytime, anyplace…maybe when the baby is napping, right when you get out of bed or when you’re waiting for the water on the stove to boil!?!
Anyway, you get the point…they are fabulous for moms!
So, let’s mix it up. There are a gazillion different kinds of pushups but Alligator Pushups are one of my favorites. They work all the parts of the regular, traditional style pushup (chest, back, core, arms) but they seem to really target and emphasize those hard to reach triceps…my favorite muscle!
You can start out by doing them on your knees and work your way up doing them on your toes. Either way, throw them into your workout or push a few out while you’re waiting for the water to boil
Chest, Shoulders, Triceps, and Abs
• Lie face down with legs extended out behind you and feet together
• Place your hands slightly wider than shoulders width apart, palms down, elbows at a 90 degree angle
• Straighten arms, keeping abs tight and lift up on your toes so your body is flat like a table…get that butt in the air!
• Move your right hand and foot 3-4” forward
• Keeping your body straight, lower body to the ground by bending your elbows until your upper arms are parallel with the floor…keep your elbows close to your ribs (like a tricep pushup)
• Return to the start position by pushing yourself back up…don’t let your core sag
• Walk your left hand about 3-4” forward…simultaneously move your left foot forward 3-4”
• Lower your body as you did above…repeat and keep walking your body forward with every pushup
Important: Keep your spine in line by keeping your eyes focused on the floor and your abs tight…don’t let your body sag on the way up. Also, exhale on the way up and inhale on the way down. Keep your elbows close to your ribs to emphasize your tricep muscle
More on Strength Training
As I mentioned last week, I have bit of a little more than I can chew! In addition to writing content for this website, I do personal training and run a boot camp style class. I guess I thought that wasn't enough so I am in the process of studying for a number of continuing education classes and certifications. To top it off, my son and I have been battling at nap time...climbing out of his crib has become his new favorite game.
Needless to say, I have my hands full. Something has to give. So, I am going to change the newsletter to once a month instead of weekly. I will finish this month out and then the next newsletter will come out in August.
Thank you for understanding. Check the website often as I plan to continue adding pages on a regular basis.
Talk to Me!
I recently added a page in which you can
. So, if you have a healthy recipe, a new awesome strength training move, a suggestion for a future newsletter or even an inspiring success story, I would love to hear from you. Don't hesitate to ask a question or share an idea. Also, feel free to forward this onto a friend!
"The miracle isn't that I finished. The miracle is that I had the courage to start."
John Bingham, running speaker and writer