No Gym, No Equipment, No Time, No Problem!

Dear Fitness Enthusiasts,

Life gets busy! Sometimes as much as we would love to fit in a workout, time and energy excuses can add up. Wether you are a hard working man/woman who is too tired to wake up early, and work too late to fit it in, or are a new mom with no help, we all know circumstances can leave us feeling defeated. As a full time mom with no help myself, I can relate. We have to make an extra effort to make a plan. If you have no equipment at home, and no time to get to the gym, look no further than right here. There is so much you can do at home in a small space with no big fancy machines.

As I was hanging out with a fellow mom friend who is busy with twin babies, the topic came up as it often does, "What can I do at home?" She was the inspiration of this post, and this is what I responded with.

Below is a quick foolproof effective, efficient and powerful little circuit that you can do with just your bodies and a little space. Some energetic music could help! It looks like a lot as I have included descriptions of what the exercises are. Don't be scared!

The Warm Up:

• 10 arm circles each direction
• 10 arm swings across your chest (open close your arms)
• 10 alternating arm reaches (one arm up, one down, lift and lower alternating left and right)
• 1 min jumping jacks
• 1 minute of standing single leg kicks (30sec each leg)

The Circuit: 
DO AS MANY OF EACH AS YOU CAN IN 1 MINUTE, WITH PLANK AIM TO HOLD FOR 1 MINUTE, AND REPEAT THE CIRCUIT 3 TIMES.

• Squats 
• Push Ups 
• Lunges
• Plank (forearms on the ground, elbows bent at 90* angle, back straight with torso and hips off the floor)
• Superman back extensions (lay on your stomach with your arms straight in front of you, keeping arms and legs straight, lift arms and legs up off the floor)
• Burpees (starting in a push up position, jump your feet to your hands, jump up to standing position, repeat)

Note:

~ NO BREAK BETWEEN EACH EXERCISE, ONLY BETWEEN SETS.

~ IF TOO DIFFICULT, START WITH 30 SECOND INTERVALS FOR 3 SETS OR DO 1 MINUTE INTERVALS BUT ONLY 2 SETS.

~ IF TOO EASY, INCREASE TIME TO 1 MINUTE 30 SEC OR ADD A 4TH SET.

The Cool Down:

Repeat warm up BUT at a SLOWER rate.

Stretch:

• Standing hamstring stretch (bend forward, reaching toward your toes)
• Standing quadriceps stretch (IF balance is issue, hold on to a chair or wall with free hand. Bend your knee pointing knee down to floor lifting foot up, hold your foot behind you with your hand)
• Doorway chest stretch (Stand in a door way with feet together, with your arms bent at 90* hold the door frame on each side, keeping back and head straight, step one foot forward, hold, switch feet.)

Just a few to get you started. I look forward to your feedback! Give it a try TODAY!

In Good Health,

Dani S.

Be sure not to sink your hips and stomach to the floor
Be sure not to raise your hips higher thank your shoulders
***Your body should be a straight line from head to toe, no peaks or valleys!