Anytime Anywhere Workout

July 22nd, 2013
By

Recently, work demands have been so great that work has been coming home with me, and consuming much of my weekends and week-night evenings. I have been neglecting my workouts and as a result feel terrible, have increased stress and have been losing my tone and conditioning.

It's a familiar trap that I'm sure many find themselves in these days, trying to keep up with life demands.

Enough is enough!

Here's what I started doing. It only takes 6 minutes and has helped me get through those times when every minute counts. I've also included the progression so that anyone at any level can do it. Pick one (1) exercise from each category below. Do each exercise for as many repetitions as possible in 30 seconds (as fast as possible while maintaining control), then immediately go to the next exercise. Do 3 rounds of this. The whole thing will take 6 minutes.

(As with any exercise, make sure your doctor finds you fit to do so first.)

Legs

  1. Free Squats (as full range as possible)
  2. Lunges (as full range as possible)
  3. Squat jumps (as high as possible)

Chest

  1. Pushups (start from a stable elevated surface if you can't do it on the floor)
  2. Vary hand position
  3. Explosive pushups

Core

  1. Plank (begin on elbows)
  2. Plank (on hands)
  3. Mountain climber

Cardio-type (as fast as you can)

  1. Run in place
  2. High knee jog
  3. Burpees

This really helped me feel good and still keep some tone through those tough, ultra busy periods.

Note: push yourself enough to stimulate the muscle but not so much that you get hurt--especially if you haven't been working out regularly because of a busy schedule.

Be Strong Live Long

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5 Responses to “Anytime Anywhere Workout”

  1. Ukuhead:

    I hate burpees.


  2. theDman:

    I tried burpees awhile back...lol, I thought I was going to card right there on the floor.


  3. Ukuhead:

    For an even faster workout, try Tabata complexes. Take any of the movements above, do as many reps as possible for 20 seconds, rest 10 seconds, repeat for a total of 8 rounds. Only takes 3 minutes 50 seconds.

    If, at the end, you're not on the ground thinking you're going to die, you didn't go hard enough...


  4. chet:

    Hello, Ma'am,

    Just visited Heavy Metal Barbell off of South Street. Had seen your recommendation of it. It is rather small, but fantastic staff! Am definitely going back.

    Did you back injury heal itself enough to continue running? I have a serious back problem as well.

    Mahalo,
    chet


  5. Lori Okami:

    Hey Ukuhead!
    I love burpees. Gets the heart going!

    Hi Dman!
    Of course, you can always adjust your pace. Lol.

    Funny Ukuhead!
    Yes, I think Tabata was the start of all these interval type training programs. Love them and think they are the best that I've done, all things considered. But I don't want it to discourage anyone. Adjust the pace and exercises and anyone can do a variation.

    Aloha All!
    Lori