You’ve packed your bag the night before, filled your water bottle, packed the kid’s snacks and booked her into child-minding. She wakes up with a fever. Sigh.
You got all of your paperwork filed, you’ve had your morning snack and have a packed lunch to eat at your desk after a lunch-time run. Your phone rings, and it’s a client crisis that just can’t wait. Sigh.
No matter what the scenario that you’re hit with, the one thing that gets missed in your day always seems to be you. For a workout veteran, this can be disappointing, frustrating, changing the mood and course of your entire day. For a rookie, this can be catastrophic, completely derailing your momentum.
How can you combat this? Here are five not-so-average body weight exercises that you can do at home or in the office with absolutely no equipment. Before you even begin, take a moment and focus awareness on your posture. Hold your core in tight (belly button towards your spine), open up your chest and pull your shoulder blades back. Bring your chin up and tuck your pelvis under just a bit to protect your lower back. OK, let’s go!
1. Sumo-Squat – Targets the Leg Adductors (inner thigh) – Start with your feet slightly wider than shoulder-width apart, toes pointing out towards “10 and 2 o’clock”. Raise your hands out in front of you as a counter-balance, and push your glutes (bum) backwards, bending at the knee. Be sure to keep your knees behind your toes and your head up. If you feel a strain in your lower back, come back to your starting position and reset your posture. Every time you get to the top of your range of motion, squeeze your glutes tight.
2. Plank Jack/Jump Jack – Targets the Core, Leg Adductors, Shoulders – Start in a prone plank position, on either your hands or elbows, knees or toes. Hop your legs out laterally and back in, come to a standing position and up for a jumping jack. Come back into that starting plank position and repeat. Be sure to watch that your glutes don’t pop up into the air, as that essentially deactivates your abdominal recruitment. To make this lower impact, walk out 1 leg at a time in both positions.
3. Roll-Overs – Targets Oblique Abdominals (Core) – Starting on your stomach, stretch out your arms and point your toes. Roll over onto your back without using your arms/hands to assist you. Roll back onto your stomach in the other direction.
4. Plank Kick-Backs – Targets the Core, Glutes – Start in a prone plank position, on either your hands or elbows, knees or toes. Tighten your glutes (bum muscles) and slowly lift your leg upwards and back towards the ceiling. Alternate sides. Be aware of hip positioning and try to keep the pointy bones on either side of your pelvis (ASIS) pointed down towards the ground. This will help to keep your hips from rolling open to the side
5. Incline or Decline Push-Up – Targets the Pectorals (chest) – Start with a basic push-up. You can do this on either the knees or the toes. Come down to the floor as low as you can go, and push your body weight back up. If you’re on your knees, try to keep the fleshy spot just above your knee cap in contact with the floor. This will keep your hips and glutes down enabling your core to stabilize your body. Incline: have your hands positioned 6-12 inches higher on a platform. The higher up you are, the easier the push-up becomes. Decline: place your feet up on a platform, with hands on the ground. When progressing from a knee push-up to toe, start with incline, progressing to flat or decline push-ups.
To add intensity, jog on the spot or add a set of jumping jacks in between each exercise.
No Excuses left, let’s go!
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