Three Quick & Easy Workouts You Can Do Before Work
Three Quick & Easy Workouts You Can Do Before Work
WRGT-TV
11/5/12
BURPEE OVERHEAD PRESS (Under 5 Minutes)
This is a full body workout that will get your heart rate up and strengthen your upper and lower body. You will need a set of dumbbells between 8 and 15 lbs.
Start this exercise with your dumbbells right in front of your feet. Bend down and place your hands on the dumbbells. Jump back into a high plank position, immediately jump your feet back to start position. As you stand, keep your knees slightly bent in a squat position and lift you weights over your shoulders. Straighten your legs to stand and press your weights overhead toward the ceiling.
Perform the exercise for 30 seconds, then rest for 30 seconds. Repeat for 3-5 cycles. As your strength and stamina increase, add weight and time to your exercise. Start with 2 lb increments and 10 second increments.
PLANK CHALLENGE (Under 5 Minutes)
Start in a high plank position (like the top of a push-up with your hand rights under your shoulders). If you have wrist pain, drop to your forearms. Keep your hips down and back flat the entire time.
HOLD A HIGH PLANK FOR 60 SECONDS.
LIFT YOUR RIGHT ARM AND REACH FORWARD. HOLD FOR 15 SECONDS.
RETURN TO PLANK POSITION FOR 5 SECONDS.
LIFT YOUR LEFT ARM AND REACH FORWARD. HOLD FOR 15 SECONDS.
RETURN TO PLANK POSITION FOR 5 SECONDS.
LIFT YOUR RIGHT LEG LEADING WITH YOUR HEAL. HOLD FOR 15 SECONDS.
RETURN TO PLANK POSITION FOR 5 SECONDS.
LIFT YOUR LEFT LEG LEADING WITH YOUR HEAL. HOLD FOR 15 SECONDS.
RETURN TO PLANK POSITION FOR 5 SECONDS.
LIFT YOUR RIGHT ARM AND LEFT LEG. HOLD FOR 15 SECONDS.
RETURN TO PLANK POSITION FOR 5 SECONDS.
LIFT YOUR LEFT ARM AND RIGHT LEG. HOLD FOR 15 SECONDS.
RETURN TO PLANK POSITION AND HOLD FOR 30 SECONDS.
As your strength increases, you can hold each position for longer. Increase by 5 second increments.
QUICK PILATES SERIES (10-15 Minutes)
All of these exercises should be performed on a mat or solid surface. Keep your back pressed on the mat the entire time (imagine pressing your belly button thru your spine and into the floor). If you cannot keep your back flat on the floor, perform the modification for the exercise. Rest with your knees to your chest and head on the floor between each set.
1. The Hundred: start lying on your back with your legs in pilates position (lengthen thru your toes and cup your baby toe under). Lift your head, neck, and shoulders off the mat and look forward at your knees. Flap your hands as if you were splashing the top of water. Repeat this exercise for a total of 100 splashes. To modify this exercise, bend your legs at the knees.
2. Double Knee Tug: Start lying on your back with your right knee bent and pulled in to your chest. Extend your left leg across the ground but not resting on the floor. Point the toes of both feet. Keep your head, neck, and shoulders off the floor and look ahead at your knee. Tug on your right knee for a two count and quickly switch legs so that your left knee is at your chest and tug for a two count. Repeat this exercise for 10 sets. Perform 2-3 cycles. To modify, rest your head on the mat and lift your legs higher in the air.
3. Single Leg Stretch: Start lying on the mat with your right leg pointed toward the ceiling. Your left leg should be stretched across the floor with pointed toes, not resting. Lift your head, neck, and shoulders off the floor and look ahead at your knee. Grab your right leg at the ankle or calf and gently tug your leg toward your forehead for a two count. Quickly switch legs and tug on the left leg. Repeat this exercise for 10 sets. Perform 2-3 cycles. To modify this exercise, rest your head on the floor and bend your legs at the knees slightly.
4. Criss Cross: Start lying on your back with your right knee bent and pulled into your chest. Lift your head, neck, and shoulders off the mat and place your hands behind your head for support. Lift your left shoulder to reach your elbow toward your right knee (as if in a bicycle position). Hold the pose for 3 seconds, slowly rotate so that your left knee is in at your chest and the right elbow is reaching toward your left knee. Repeat this exercise for 10 sets. Perform 2-3 cycles.
5. Double Leg V-Stretch: Start in a ball with your head, neck, and shoulders off the mat and your knees to your chest, cups your shins. Slowly open your body so that your legs and arms form a V (arms overhead and legs at a slight angle). Close your body into a ball and repeat. Perform 10 repetitions of the exercise for 2-3 cycles.
5-4-3-2-1 (Under 20 Minutes)
This is a very effective workout that will get your heart rate up and your muscles working. These exercises are full body and require no props.
50 Jumping Jacks
40 Seconds of a Plank
30 Mountain Climbers
20 Squats
10 Push-Ups
Repeat this cycle 3-5 times, with a down dog stretch in between each cycle to recover.