Moving It Just Got Easier

Here is a simple exercise plan that doesn’t require any equipment and can be done in a small space, like a hotel room or dorm room.  There really isn’t any reason to not get your sweat on…and the benefits physically, emotionally, and mentally are enormous.  You know you want to give it a try…come on! Three days a week, pick two segments and repeat those for 25 min., then breathe and relax for 5 min.jumprope

Here are some descriptions and tips:

  • If you don’t have a jump rope, you can just go through the motions.
  • Once you are ready to work harder, swith the marching to jogging in place.
  • Squats:  this is the motion of sitting in a chair and standing back up, legs shoulder width apart
  • Hip raises:  lie on your back with knees bent and feet on the floor, push hips up towards the ceiling, squeezing your buttock and hamstring muscles
  • Jump shots:  motion of picking up a basketball from the ground and jumping to make a basket.
  • High knees:  marching with a focus on bringing your knees up as far as you can
  • tricep lifts:  bend forward at the waist with back straight, hold arms with triceps parrallel to the floor, bending at the elbow, move hands up and down while keeping upper arms close to your body and parrallel to floor.
  • jumping twists:  jump up and twist at the waist, land with toes facing right, then jump up and twist at the waist and land with toes facing left.
  • Shoulder, knees, and toes:  Remember the song, “head, shoulder, knees and toes, knees and toes”?  Okay, maybe not, but you simply stand up straight and then touch your hands to your shoulders, bend and touch your knees and stretch to touch your toes, then stand up and start all over again.

#1 Lower body focus:              March x 3 minutes.

10 right leg lunges, 10 left leg lunges

Jump rope x 2 minutes

10 squats

10 hip raises

10 jump shots

10 squats

High knees x 30 seconds

March x 2 minutes

Walk x 3 minutes

Repeat

#2 Upper body/core focus:   March x 3 minutes

5 push ups, then hold plank x 60 seconds

10 bicep curls

20 crunches

10 tricep lifts

High knees x 30 seconds

Large arm circles x 10

Shoulder level small arm circles x 10

Plank x 30 seconds

10 leg raises

20 crunches

Walk x 3 minutes

Repeat

#3 cardiovascular focus:        March x 3 minutes

10 Jump shots

March x 1 minute

Jump rope x 2 minutes

Shoulders, knees, and toes x 20

10 jumping jacks

Walk x 3 minutes

5 jump shots

Jumping twist x 1 min

High knees x 30 seconds

10 jumping jacks

March x 3 minutes

Repeat

**After your workout lie down on the floor and just breathe**.  You deserve to rest and relax.  Take 5 minutes of quiet to just rest and breathe.  You have time and you are worth it, just rest and breathe.

Night Songs

Surviving life with grace and hope

u.b.healthy

Create the life you want