So far, my summer has been full of so much great movement. I’ve had a tumultuous relationship with exercise in the past, but recently moving my body has brought me so much joy. Hiking, dancing, tv workouts, and old fashioned gym trips have all been part of my repertoire, but I worry I won’t have time for any of these activities when school starts up again.
Therefore, I have consolidated some of my favorite movements into a 30 minute session you can fit into the busiest of days. To ensure this workout takes the same amount of time for everyone, I measure activities in minutes instead of reps. I would suggest setting a timer for 30 minutes at the beginning of the workout, then watching the clock so you know when to switch activities.
These simple exercises require little to no special equipment and can be done in your living room, basement, backyard, or just out on the sidewalk if needed. If you do happen to have some light weights on hand, I’d highly recommend using them to do curls during lunges and wall sits, and possibly to add an extra challenge to punching.
Though I love this sequence, I am always looking for new ways to mix up my workout routine, so let me know if you have any suggestions!
Warm up: 5 minutes LIGHT cardio. When I have access to an elliptical I’ll use that, but at home I most often jump rope or run around the block a few times. It is essential, however, that you do not over-exert yourself during this section or you may not have enough energy left for the rest of the workout (trust me, I know from experience).
5 minutes dynamic stretching
- Moving lunges
- Walking toe-touches
- High kicks
Workout: Now that you’ve got your heart rate up it’s time for 20 minutes of strengthening exercises.
- Wall-sit (1 minute)
- Sit ups (1 minute)
- Cherry pickers/Russian twists (1 minute)
- Push ups (1 minute)
- Lunges (1 minute)
- Interval Cardio- this is intended to be more intense than the warm-up cardio, so perhaps alternate 1 minute of sprinting with 30 seconds of jogging or 1 minute of fast jump-roping with 30 seconds of slower jumping. (5 minutes)
- Jumping Jack Squats (1 minute)
- Plank (2 minute)
- Side Plank (1 minute, alternate after 30 seconds)
- Punch it out- in the air, on a punching bag, on a pillow (1 minute)
Cool down: 5 minutes stretches of your choice. Personally, I love these moves by Popsugar.
If you try this, share all your #fitspo photos with me (cause sweaty selfies are what working out is really all about, right?) using #16worksout. Have fun!