What’s the one New Year’s resolution on virtually everyone’s list? Yep, you guessed it- it’s to get in shape. It’s the same series of events every year…You promise yourself to be healthier and exercise more in the New Year. In January, you are great at working out and eating healthy. By February, you try to go to the gym each week, but don’t always get there. By March, forget it. You don’t have time for this level of commitment! Am I right, or am I right? Well, let me let you in on a little secret…There are easy ways to stick to your resolutions of being healthy. First, my workouts are designed to be done at-home, which gives you the flexibility to incorporate fitness into your routine on your time and on your schedule. Second, pencil in your workouts on the same days and at the same time each week so they become routine. Treat your workouts as if they were important appointments, and never reschedule them. Before you know it, your workouts will become a lifestyle, and won’t feel like work!
Know Before You Go
Do a 10-minute warm up before your workout. Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs. If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0). Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.
It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will likely be a lot easier.
Circuit 1 – Do 3x through.
A) The “Reach Out And Touch Someone” – Begin by laying on your back on your mat. Bend your knees and rest your feet on the floor. Rest your left arm at your side on the mat. Raise your right arm so that it is perpendicular to the ceiling. Keeping your right arm perpendicular to the ceiling the entire time, slowly sit up to lift your torso towards your knees. With control, slowly lower back to your mat (with your right arm still raised towards the ceiling). Repeat 12x, and then switch arms and repeat 12x more.
B) The “Take A Dip” – Begin by sitting on a couch, bed, or sturdy chair. Place your hands on either side of you on the cushion/bed. Slowly walk your feet away from the couch/bed/chair until your butt is no longer resting on the cushion/bed. All your weight should be supported by your hands and feet. With control, bend your elbows to ‘dip’ your body a few inches below the height of the cushion/bed. With control, unbend your elbows to lift your body back to the same height as the cushion/bed. Repeat 12x.
C) The “Quick Pick-Me-Up” – Begin by standing on your mat in front of a medicine ball, which is resting on the ground. Squat down without letting your knees go past your toes. Grab the medicine ball and lift it up to your chest as you stand up. Then, lift the medicine ball straight overhead. With control, lower the medicine ball to chest height. Squat down and return the medicine ball to the ground. Return to standing. Repeat 12x.
Circuit 2 – Do 3x through.
D) The “Girly Push Ups” – Begin in a position as if you’re going to do a push up, except bend your knees so that your knees are on the ground. Do 10 push ups. Keep your weight forward, and keep your back straight.
E) The “Cutesy Curtsy” – Begin by standing on your mat. Cross your left leg behind your right leg as far to the right as you can and lower into a squat. It should look like you are doing a curtsy. As you come up out of the squat, cross your right leg behind your left leg as far to the left as you can and lower into a squat. Repeat nonstop for 30 seconds.
F) The “Twinkle Toes” – Begin by laying on your back on your mat with your arms resting at your sides. Keeping your legs fully extended, lift both legs slightly off of the ground until your abs are engaged. Hold your right leg in this position, and lift your left leg towards the ceiling. Slowly lower your left leg to the same height as your right leg, and then lift your right leg towards the ceiling. Repeat, alternating legs, 15x each leg.
Circuit 3 – Do 2x through.
G) The “Midsection Maintenance” – Begin in a position as if you are going to do a push up. Rotate your body 180 degrees to the left so that your left leg is resting on top of your right, and just your right hand is on the ground. Holding this position and keeping your abs tight, lift and lower your hips 15x, then repeat 15x more on your right side.
H) The “Marcher” – Jog in place for 30 seconds. As you jog, try to bring your knees as high as possible up towards your chest.
I) The “Walk Out” – Begin by standing on your mat. Lower into a squat and place your hands in front of you on the ground. ‘Walk’ your hands out in front of you until you are in a position as if you are going to do a push up. Do one push up. ‘Walk’ your hands back towards your feet and return to standing. Repeat 12x.
Fitness Tip of the Day
Still need help sticking to your New Year’s resolutions? Write them on a Post-It, and stick it to your bathroom mirror. It will be a daily reminder of your goals when you start each day!