Wednesday, September 21, 2011

Quick At Home Workouts for SSM

Did you miss a class this week and want to get a workout in?
Do you feel the need to add a workout on a day there isn't class?

Before I begin, many of the following workouts have push-ups in them. Push-ups are one of the best exercises you can do and the great thing is, all you need is you! Push-ups work several major muscle groups all in one motion! The muscles worked include chest, triceps, shoulders, abs, obliques, lower back, and hip flexors. If you raise one leg or the other, it begins to work glutes and leg muscles as well. We love push-ups!!!!

Here are a few quick at home workouts you can do that will help you to continue to improve your fitness level...

1. Pushup and Sit-up Ladder
20 pushups, 20 sit-ups
18 push-ups, 18 sit-ups
16 push-ups, 16 sit-ups
Continue all the way down to...
2 push-ups, 2 sit-ups

2. Air Squats, push-ups, reverse lunges, mountain climber
20 air squats
20 pushups
20 reverse lunges
20 mountain climbers
repeat 3 times

3. Jump rope, walking lunges, burpees
Jump Rope for 1 minute
Walking lunges for 1 minute
burpees for 1 minute
push-ups for 1 minute
repeat 3 times

4. Pushup Test
As many pushups as you can do in 1 minute
Repeat X3

5. Pushup circuit
10 regular pushups
10 staggered arm pushups
10 power T pushups
10 pushups with alternating knee to chest
Repeat X3

6. High Intensity Interval Training
20 seconds on, 10 seconds rest X 8 of the following exercises (with 1 min break between sets):
Box Jumps or Step Ups (onto a step inside or outside your house)
air squats
(this entire workout will take 23 minutes and will give you more benefit than doing 1 hour of cardio)

These are all exercises we have done in class, so you should know how to perform them with proper form. Let me know if you have any questions about the exercises.

These mini workouts are designed with moms in mind. You need something quick (because you have babies napping or in need of your attention). And you need something that is going to get your heart rate up fast. Interval workouts are the best for getting strong, fit and burning fat. Do it!

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