No-Excuses Exercises

We are well into the holidays!  If the red cups at Starbucks weren’t your first hint then the full parking lots at your local mall should have clued you in!

With the shopping comes the egging and the nogging!  As our calendar fills up with holiday events, activities and visiting family, you can bet your fruitcake that your exercise plan will suffer.

Fear not!  I have a few of my go-to, no-excuses exercises that you can do in a hotel room, a tiny guestroom at your in-laws house or even on a spit of sand in Maui!

Body Weight Squat

Squats are a great lower body toner.  They engage your quads, hamstrings, glutes and calves.

  • Stand feet hip width apart, hands on your hips or out in front of you.
  • Tighten your abs, and squat down until your legs are almost paralell to the ground.
  • Be sure to push your butt back far so your knees are coming over your heel, not your toes.  (Act as if you are using a porta potty and don’t want your butt or any other body party to touch the seat)
  • Press up to standing and repeat.

Squat Jump

Here’s a great cardiovascular burst that continues to work your legs and strengthen your heart and lungs.

  • Stand feet hip width apart, hands on your hips.
  • Tighten your abs, and bend your knees slightly
  • Push off the ground and into the air
  • Land softly on your feet and quickly push up again
  • Try and get at least 4-8 inches off the ground with each jump
  • You should land mid foot and be sure to press your butt back so you are protecting your knees.

Pushups

A superb upper body exercise!  The beauty of a pushup (when done correctly) is that beginners to advanced exercisers can find a pushup that will suit their needs.

  • Get on all fours on the ground.
  • Place your hands under your shoulders and straighten your legs behind you.
  • Engage (tighten) your abs and bring your butt down so it’s on a straight line from shoulders to heels. (Most beginners pike their butt up to the sky so you look more like an upside down “v” rather than a straight line).
  • Turn your hands in a smidge so your fingers are pointing slightly inward.
  • Inhale as you bend your arms bringing your chest to the ground.
  • Exhale as you press away from the ground back to starting position.
  • Repeat

For a quick workout do each exercise in this circuit 12-15 reps, 3 times through.  Aim for doing this every other day during the holidays.  Add 30-45 minutes of fast-paced walking,  hiking, running, swimming laps in the pool or the ocean (if you’re lucky enough to be on vacation) or some other cardiovascular activity 3 or 4 days a week and you can maintain your fitness during this hectic season.

Now go run!

Keli 🙂

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