01.27.2013

The Lazy Man’s Workout (that isn’t lazy at all)

I have mixed feelings about the rain. It’s so good for our plants which need the hydration so badly. And who doesn’t love a lazy rainy day? However, the rain prevents me from exercising outside, and makes me extremely unmotivated to get in my car and drive ANYWHERE (including the gym)! So, for those of us who want to be able to exercise without having to leave the dryness of our comfy homes, I have created a 30-40 minute circuit workout, and all you need is a pair of dumbbells! Enjoy!

Circuit One:

Wall sit with bicep curl: Sit against the wall in a chair position with legs at a 90 degree angle. Hold this position while holding two dumbells at chest level, keeping your elbows against the wall. Slowly lower weights down, out to your sides, straightening your arms fully. Then slowly lift the weights up, stopping when your elbows make a 45 degree angle (not higher, this keeps the resistance constant). Repeat for 12-15 reps. Remember to keep that wall sit position!

Bicycle kicks: On your back, raise shoulder blades off the ground, as well as  both legs 1 foot off the ground. Bring right knee to chest, while twisting left elbow to touch that right knee. Then straighten right leg while bringing up left knee and twisting torso so that your right elbow touches that left knee. This is working your obliques. Do this for 30 seconds

Mountain climbers: Start in push up position. Begin a “running” motion with your knees, quickly bringing them up to chest one at a time, alternating as fast as possible. This works just about every part of your body, and is a great cardio interval, which is so important in getting your hear rate up and burning fat and calories!

Repeat this circuit 2-3 times.

Quick! Do 3o crunches with legs up in tabletop position!

Circuit two:

Pushups: I know this sounds super trite and boring, but trust me, when you do pushups slowly and you do them right, you should be feeling it in your arms, chest and core (slowly is the key word to engaging the core here). If you’re not ready for real push ups, then try doing 12 on your knees, and the last three on your toes. Push yourself in order to see results! Do 15-20.

Spiderman crunches: In bridge position (on your forearms and toes), spread your feet behind you to slightly wider than shoulder width. Now, bring your right knee out to the side up to your right elbow, so that your inner thighs are still facing down, and you feel your obliques crunch. Alternate legs. The key here is bringing your knees out to the side, not up the middle like mountain climbers. You should really be feeling those obliques working! DO 20 total.

Burpees: These guys are kind of evil, but great for that cardio blast! Start standing up, then bend down to the ground and shoot your legs out behind you, ending in a push up position. Then, quickly bring them back in, and jump back up to standing position. Do this as fast as possible in order to get your heart rate up. Do 12 of these.

Repeat this circuit 2-3 times.

Quick! Do 50 jumping jacks!

Circuit three:

Walking lunges: Lunge with your right leg forward, dropping that back knee all the way to the ground. Without allowing your feet to meet, walk straight into a lunge with your left leg forward. Taking out that step in between keeps your legs constantly in motion, without a chance to rest, which increase muscle stamina and strength. Do these walking lunges for 1 minute (You should get in around 20-30). Want to make it harder? Hold a dumbbell in each hand at your side while doing them, increasing resistance!

Sitting flutter kicks: Lay on your back, head facing the ceiling. Form a little diamond with your hands under your butt in order to relieve tension in your lower back. Lift your legs 6 inches off the ground (not 6 feet!) They should be hovering pretty close to the ground. Now, quickly kick one foot slightly up, and one foot down (but still off the ground), in very small motions. Your feet should never come more than about 8 inches off the ground. This keeps the core engaged. If you’re feeling this in your lower back, really focus on your core and pulling it in so that you’re using your abdominal muscles for this, not your lower back. Do this for 1 minute. For the last 10 seconds, make your kicks bigger and faster. These are fantastic for those lower belly muscles that are so hard to work!

Tricep extensions: Take your dumbbell with both hands and hold it on one end behind your head. The dumbbell should be in a vertical position, with one hand on top of the other. Keeping your elbows by the side of your head, and both hands on the dumbbell, straighten your arms up toward the ceiling, then lower it back down behind your head to the starting position. Be sure to not let your elbows flare out-keep them facing forward, almost touching the side of your head. Do 15-20 reps.

Repeat this circuit 2-3 times.

Now for a 2 minute cardio blast! 

1 minute butt kicks: In a jump-like fashion, kick your legs back, so that your feet touch your butt, alternating. Do this for one minute as fast as you can.

1 minute high knees: Again in a jump-like fashion, bring those knees to chest as fast as possible for one minute.

Finish with this core cool down:

30 seconds side plank (each side)

1 minute regular plank.

Now, congratulate yourself for kicking butt (literally) without even having to leave the house or use a bunch of gym equipment! Happy sweating!

-Allison

Comments

  1. Love this…great work out! Definitely going to utilize it tomorrow 🙂