April 16, 2014

The No Excuses, Do Anywhere Workout with Katy from Fit in Heels

by Katy from FitinHeels.com

What’s the biggest excuse I hear as a teacher, trainer and instructor for not getting to the gym?

“I have no time!”

All right people, I get it. Exercising is hard. Trekking to the gym, working your butt off, showering, changing – all time consuming. Many people dread the gym because of the travel time in addition to the hours they believe need to be spent while there. So why drag your butt to hang out with the sweaty, smelly machines when you have your own sweaty, smelly machine at home?

That sweaty, smelly machine is YOU!

This workout can be done in your own backyard (showing still necessary) and will only take you about 15 minutes. Don’t worry – like the gym, you’ll be able to check yourself out in the mirror (afterwards) and creepily stare at hot women and men while pretending to do work (it’s called Pinterest at your day job – and there’s no harm in staring).

You can complete this workout as your laundry is finishing, as your kids are playing out back, or as you wait patiently by the computer awaiting another Fit in Heels blog post.

I went there.

I created this workout as a pre-natal fitness routine (I’m 5 months along!), but it really is not specific to pregnancy. You will need a set of steps and a patio chair to complete this workout. A few things to remember:

1. If you are pregnant, be sure to ask your health care provider if this form of exercise is right for you.
2. Bring water! During the summer months especially, it’s important to stay as hydrated before, during, and after your workout!
3. Try to exercise earlier in the day or later at night, when the temperature is cooler.
4. Check out Fit in Heels. Just saying.

Exercise 1: Chair Lunges

This exercise works both your balance and your lower body – kind of like when you’ve had too much to drink on a Saturday night. God, I can’t wait until I can drink wine again. Right… back to working out. Begin standing away from a regular patio chair. Move your right foot as far forward as you can and reach back with your left foot, with your upper body straight. Complete 10 lunges on one side, being sure that your knee does not pass your toes when in bent position. Repeat on the other side.

Chair Lunge Position 1

 

Chair Lunge Position 2

Exercise 2: Downward Dog Plank with Twist

This is a great core and upper body exercise – and always a neat party trick. Begin in a plank position, your hands under your shoulders and your body in a straight line. Push the ground away from you so that your hips are high and your heels are low, then take one hand off the ground and bring it to your opposite thigh/knee/shin/ankle (depending on your flexibility). Come back to plank position and repeat on the other side. Complete 10 reps!

Downward Dog Position 1

Downward Dog Position 2

 

Exercise 3: Side Step Up

An excellent exercise for your quads (thighs) and glutes (butt), find a challenging height for this – maybe two steps. Begin with one foot on the higher step and the other on the ground, in a squat position. Bring your bottom foot to touch your top foot, and then back to starting position. Complete 10 reps and switch to the other side!

Side Step Position 1

Side Step Position 2

 

Exercise 4: Tricep Dips

You can complete this exercise on a sturdy chair, bench, deck or step! Begin with your hands just underneath your bum, your knees bent at 90 degrees and your feet on the ground. Lift yourself off the step and bend your elbows as close to 90 degrees as you can – keeping your upper body straight and your elbows reaching behind you. Then, straighten your arms back to starting position. Repeat 10 times. Safety tip: keep your shoulders away from your ears and your elbows as close together as possible!

Tricep Dip Position 1

Tricep Dips Position 2

REPEAT this circuit 4 times, and you’ll be a sweaty mess of deliciousness in about 15 minutes!

The perfect amount of time for someone else to make us breakfast.

Eggs over easy, please.

Katy is a momma-to-be, teacher, fitness/yoga instructor, runner, celebrity stalker, chocolate lover, embarrassing dance, wine guzzler AND the phenomenal blogger behind Fit in Heels. For more great workouts and witty banter, check out Katy’s blog and be sure to follow her on Facebook and Twitter

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