Hap-py Labor Day everyone! I hope you're all enjoying your long weekends and have some fun relaxing plans for today. Just because you have the day off, though, doesn't mean you can't get in a workout! So, while you're out celebrating the "workingmen's holiday" with family and friends, try to fit in a quick workout like this one while you're at it. Better yet, get a friend or family member to join you! All you need is a sturdy chair for this one. Keep reading for details of the workout and how you can customize it to fit your schedule today.
Laid Back Labor Day Lower Body Workout
Grab a sturdy chair or bench and get your body moving!
Suggested: 3 rounds, 3 times today, but customize as you want to fit your schedule today.
20 Single Leg Lunges (each side) - facing away from the chair, prop one foot up on it and keep the other leg planted on the floor. Lunge down as low as you can, bending both knees, keeping your chest up. Do 20 reps on one leg, then switch.
20 Pelvic Raises + Leg Raise - lie down on the floor with your heels on the seat of the chair. Lift your pelvis off the floor keeping your legs straight, arms by your side, and raise your right leg up keeping your leg straight. Lower yourself back down to the floor again, and repeat on the opposite side. Do 20 raises, alternating leg lifts between each.
10 Mountain Climbers - start standing, facing the chair. Bend down, placing your hands on the seat of the chair, and jump back into a plank. From here, alternate "running" your legs in this plank position (bringing your knees into your chest quickly) for 8. Then reverse the move, jumping your feet back up to the chair, and standing/jumping up. That's 1 rep. Continue that for 10 reps total.
10 Side Plank Adductor Lifts (each side) - start in a side plank on your elbow, with your top foot on the chair, bottom foot touching the ground so your legs are split. Maintaining the side plank position, raise the bottom leg to tap the underside of the chair, then back down to the floor. Continue for 10 reps on one side, then switch to the other. Trainer Tip: keep your hips from dipping here. Your body should be in one straight line from head to top foot. The only part that moves is your bottom leg.
10 Seated Leg Lifts w/ Toe Point - sit on the edge of the chair, legs out straight, hands holding the edge of the seat for stability. Keeping your legs straight and toes flexed, raise them up to parallel with the floor and hold this position for 4 seconds, squeezing your legs tight to engage your quadriceps. Now point your toes to engage your calves. Hold for another 4 seconds. Pull your toes back again, hold for 4, then lower them back down. That's 1 rep. Continue that pattern: raise + hold (4 sec), toe point (4 sec), flex + hold (4 sec), and lower for 10 reps total.
Remember this workout is modifiable to suit your schedule today, so do as many rounds as you have time for. I hope you enjoy your holiday today and have an active yet restful rest of your long weekend!
Readers: chat with me! How do you recharge on your long weekends? Do you work out or take a break? How are you enjoying your holiday weekend?