Fitness Friday 5/29: Movement for Better Focus

Happy Friday to you all!  Guess what, we made it through another week.  I've been SUPER busy with work recently, and will be for basically the entire month of June (so bear with me - posts will be few and far between over these next couple of weeks).  For now though, I'll be honest, my focus on fitness has been slacking while my full-time job ramps up.  Some days I feel pretty guilty about it, but other days I realize that there's nothing I can do but try to get back into a good routine when I can and keep my diet in check.  Little workouts like this one help when I'm really pressed for time and looking to add some more movement throughout my day.   In fact, that's what the whole Fitness Friday series was made for: office workers, stay-at-home parents, or any one of you looking to add a quick bout of exercise to your day when you're pressed for time, or have limited space/equipment.  Keep reading for more details on the exercises!

Fitness Friday movement for focus


Fitness Friday 5/28

2 x 2 (2x through, twice today)

Plank Leg Lifts - start in a high plank, hands under shoulders, core engaged keeping your spine aligned from top to bottom.  Without moving any other part of your body, lift your right leg up as high as you can, keeping it straight.  Lower it back down so your toes touch the ground.  Continue the lifting pattern for 20 reps on the right leg, then switch immediately to the left leg without coming out of the plank.  Trainer Tip: if your wrists are giving you trouble here, drop down to your elbows.  Similarly, to decrease the intensity if needed, drop down to your knees.

In & Outs - sit down on the floor, legs extended with hands by your sides, elbows on the ground, chest up.  Bring your knees to your chest, using your abdominals to pull your legs in.  Your elbows should come off the ground, but hands stay planted.  Extend back out to starting position, keeping your feet slightly off the ground.  That's one rep.  Continue the in & out pattern for 30 reps.  Trainer tip: If you want to increase the intensity, take your hands off the floor and bring them overhead when legs are extended, reaching them up and in front of you as you pull your legs in.

3-Point Lunges - start standing, hands on hips, gaze forward.  Lunge forward with your right leg, keeping your chest open and spine vertical.  Push back up to standing, and immediately step out to the right in a side lunge.  Step back to center, and immediately lunge backward in a reverse lunge.  Each 3-lunge set counts as 1 repetition.  Complete 10 reps on each leg by either doing them all on one leg before switching, or alternate legs as you go.  Up to you!

Hope that gives you a little movement throughout your day today.  Remember you're aiming for twice through all exercises and do that 2 times today.  Good luck and let me know how they go!  As promised in an earlier post, here's a little motivating quote for you to end your work week with...

consistency will get you far

Readers: chat with me!  How do you add movement to your days when they're jam-packed with work and errands?  Do you have any tricks or helpful tips for keeping yourself accountable and motivated? I'd love to hear what you're up to!