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Anywhere/Anytime Exercises

Thursday, January 29, 2015

Time is the number one reason many people do not commit to an exercise routine. Add travel into your schedule and it can be extremely difficult to start or even just maintain an exercise program. Now I’m going to tell you that there is no excuse for not being able to exercise (well unless your doctor tells you no!) Committing to an exercise program takes a certain mindset. You have to have that certain ‘stickativity’ that will get you out of bed even when your inner devil may be screaming NO. That’s when you need to remember how good you feel after you work out. I use vision boards and Pinterest a lot to help me stay motivated. And when I’m snuggled in my bed and my alarm goes off at 5am I roll over and think of how strong and sexy I feel after my workout. And nothing can replace that feeling so then I jump out of bed and start my day with a workout!

Now for those of you that aren’t quite as motivated (or crazy) as I am when it comes to working out, here are a few moves that will get your endorphins flowing and have you feeling good in just a few minutes. Plus these moves go with you anywhere and you can do them any time of day or night.

 

Warm Up

It’s always a good idea to warm up your muscles before you begin your workout. This will get oxygen flowing throughout your body and loosen up any tight muscles preventing injuries. The following warm up should be repeated 2-3 times.

Jumping Jacks: Stand up straight and simultaneously laterally raise your arms while jumping both feet out sideways. Think of doing a snow angel standing up. Repeat for 30 seconds.

High Knees: Stand up straight and extend your arms out straight in front of you. Bounce your right leg up so that your right thigh meets your right hand. Repeat this on the left side. Think of this move as a jumping march. You want to bring your knees up as much as possible while maintaining a straight back. Repeat for 30 seconds.

Mountain Climbers: Lower yourself to the floor in a push up position. Your arms should be extended straight out with palms under your shoulders. In this position, bring your right knee into your right elbow. As you straighten your right leg, bring your left knee in to meet your left elbow. Repeat for 30 seconds.

 

Now that you're warmed up here are 3 simple moves to give you a quick total-body workout.

 

Squats

Stand up straight with your feet hip width distance apart. Keeping your back straight bend your knees until your thighs are parallel to the floor. Then stand up straight again. Be careful not to bend at the waist because you could strain your back muscles. You should immediately ‘feel the burn’ on the tops of your thighs. Repeat this for 20 repetitions. 

 


Dips

Stand up with your back to a chair (or some other stable object). Place your hands on the chair and walk your feet out until you feel most of your weight in your arms. Feet should be about a 35 degree angle off the floor. Keeping your back and legs completely straight slowly bend your arms to a 90-degree angle. Then straight them again. You want to keep your elbows by your rib cage. You should feel the backs of your arms (triceps) start burning. Repeat this for 20 reps.


 

 

Bicycle Crunches

Lay flat on your back with your legs in the air and knees bent at a 90-degree angle. Place your hands behind your head with your elbows extended out to the side. Using your oblique abdominal muscles, twist your torso so that your right elbow meets your left knee. Then twist your torso so that your left elbow meets your right knee while simultaneously extending your left leg out. Think of your legs actually pedaling a bicycle while your torso is turning. Once you complete the right and left twists, that is 1 repetition. Repeat this for 20 reps.


 

If you repeat this simple circuit 3-5 times, you will see (and feel) the benefits. And if you want to add more of cardio into this workout you can repeat the warm up moves in between each circuit. No more excuses!!

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