OK. We’re a few days into 2015…are you sticking to your New Year’s resolutions? If I was a betting woman, I’d venture a guess that at least one of your resolutions involves leading a healthier, fitter lifestyle for this year. Am I right, or am I right? :) It’s easy to fall into the trap of making excuses and blowing off a workout (and breaking your resolutions…). That’s why I’ve created this equipment-free workout… so you can tone up anywhere on a budget (no fancy gym equipment needed!) and stick to those resolutions to be a fitter, healthier you in 2015.
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 easy peazy.
-nada! just you!
Circuit 1 – Do 3x Through
A) The “How Low Can You Go” – Begin by standing on your mat with your legs together and your knees slightly bent. Lower into a squat. Don’t let your knees go past your toes. Try to ‘sit back’ as far as possible. Repeat 12x.
B) The “Just Jump” – Begin by standing facing the bottom step of a flight of stairs. In an explosive motion, jump with both feet up onto the step. As you land, lower into a squat. As you come up out of the squat, jump backwards with both feet and land on the ground. As you land, lower into a squat. Repeat 10x.
C) The “Tap Dancer” – Begin by standing facing the bottom step of a flight of stairs. Bend your left knee and rest your left toes on the first step. In an explosive motion, jump to swap feet so that your right toes are resting on the bottom step and your left foot is on the ground. Repeat nonstop, alternating feet, for 30 seconds.
Circuit 2 – Do 3x Through
D) The “Lunge It or Leave It” – 15 lunges across the room. You know what to do.
E) The “Party Plie” – Stand with your feet together facing the back of a sturdy chair. Hold onto the chair for balance. Point both of your knees away from each other, stand on your toes, and bend your knees to lower down into a squat. Holding this position, slightly unbend your knees to lift up just 1″, and then bend your knees again to lower down 1″ into the full squat. Repeat 20x.
F) The “One Leg, One Love” – Begin by standing facing away from the back of a sturdy chair. Hold onto the chair behind you for balance. Lift one leg straight in front of you at waist height. Bend the knee of your other leg to lower into a one-legged squat. With control, return to standing. Repeat 12x, and then switch legs and repeat 12x more.
Circuit 3 – Do 2x Through
G) The “Lower Leg Lift” – Begin by laying on your side on your mat with your left leg resting on your right leg. Bend your left knee and place your left foot on the mat in front of your right leg. You can hold onto your left ankle to help keep it secure on the ground. With control, lift your right leg as high as you can off of the ground and slowly lower it to just above the ground. Repeat 12x, and then flip over and repeat 12x with your other leg.
H) The “Windshield Wiper” – Begin by laying on your side on your mat with your left leg resting on your right leg. With control, lift your left leg up towards the ceiling and slowly lower your left leg to just above your right leg. Repeat 12x, and then switch sides so your right leg is resting on your left leg and repeat 12x while lifting your right leg.
I) The “Bow Down” – 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.
Fitness Tip of the Day
Need some extra motivation to stick to your workout routine? Commit to working out with a friend. You’ll be less likely to ditch a workout if you know someone else is counting on you to be there.