Fitness Friday 7/24: Buddy Edition!

Happy Friday!  Is it just me, or has this week been a rough one?  Not sure why, but this week has drained me.  I'm super tired, slacking on my meal prep big time, and just. can't. wait. for the weekend.  Anyone else?  

Well, I know when I'm feeling sluggish at work, that means I need to get up out of my desk chair and move around a bit.  Stretch.  Go walk down the hall and refill my water bottle.  Do a few exercises in my office.  (That's the whole point behind this Fitness Friday series, anyway!)  I'm sure a lot of your coworkers feel the need to get up and about during the day, too.  So!  Why not round 'em up and have a little fun on your lunch break or during afternoon coffee?  There has to be someone in your office/building/group who wants to add more movement to their day.  So go get 'em and partner up for this mini workout.  You both ready?

Fitness Friday 7/24: Buddy Edition!

Fitness Friday 7/24

Grab your partner (not literally of course) and set a timer for 1 minute for each pair of exercises.  Keep alternating through the exercises in each pair for the allotted time, then move onto the next pair for another minute.  See how many rounds you and your partner can get through!

Squat Hold / 5 Push Ups - partner A holds a squat as low as they can while partner B does 5 push ups.  Once partner B is done, switch so partner B is doing push ups and A is holding a squat.  Keep alternating for 1 minute.  Trainer Tip: to make this slightly more challenging, treat the transition from push up to squat and vice versa like a burpee.  So if you're in a push up position, jump your feet to your hands and raise into a squat, and reverse that movement if you're going from squat to push ups.

10 Table Toe Touches / Plank - partner A holds a low plank while partner B does the toe touches.  Partner B starts in a table top position (belly up, hands and feet on the floor, pelvis raised so chest, torso, and thighs are aligned).  From here, partner B lifts the opposite arm and opposite leg, touching toes to hand.  Repeat on the other side, and keep alternating toe touches 10 times. Once partner B is done, switch roles and repeat.  Continue going back and forth for 1 minute.

Knee Press / 30 Bicycles - Partner A starts on their back, knees raised with feet off the ground, hands and knees pressed against each other, engaging the abdominals as they hold this position.  Meanwhile, partner B does 30 slow bicycles (supine, opposite elbow to opposite knee, legs pedaling like a bike).  As with the other 2 pairs, continue alternating roles for 1 minute. 

Do this 1 more time through for your full mini workout, and complete the workout again once more today.  I hope you're enjoying your Friday and have some fun, active things to look forward to this weekend!

Readers: chat with me!  Do you like partner exercises?  Who do you usually do them with?  What's everyone up to this weekend and how are you staying active?

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!

Fitness Friday 5/15: Move Your Body

Guess what?  It's Friday!  We made it through another week.  The sweet release of Friday is here, and it's almost the weekend.  How's your motivation today?  If it's anything like mine, it's lacking a bit.  I've been finding it pretty difficult to focus lately, but I've found that getting up, moving around and working my muscles, even slightly, helps to reenergize me.  So, if that sounds like you and you need a kickstart to finish up the workweek, try this mini workout today on your lunch break or in the afternoon for a pick-me-up.  Details below!

 

Fitness Friday 5/15

3 x 2 (3 times through, 2 times today)

Wall Sit - just like it sounds, find a clear spot on the wall and sit against it as if you're sitting in a chair.  Get your legs down to as close to a 90˚ angle as possible, and keep your feet directly below your knees.  Hold this position for 30 seconds (more advanced - hold for 1 minute).

Supermans - lie on your stomach, extending legs out straight and arms stretched overhead.  Lift both upper body and legs simultaneously, keeping the arms straight and squeezing your glutes at the top of the movement.  Complete 20 lifts.

Push Up to Side Plank - again, just like it sounds, start by performing a single push up, then turn to a side plank on your right side, keeping the hips neutral and feet stacked, wrist under your shoulder.  Lift your left arm up toward the ceiling and turn your head to look at your hand.  Reverse the movement and immediately go down into another push up.  Now turn onto the left side and repeat the side plank, lifting the right arm up.  Each push up to plank combo = 1 rep.  Get through 10 reps total, alternating sides.

Happy Friday everyone!  Hope you get your movement in today and that it helps you stay focused until the weekend.  In the meantime, here's another motivational quote to get you through... :)

Remember Who You Really Are

Readers: chat with me!  What's everyone up to this weekend?  Anything fun?  How are you staying active?