No Time, No Problem: Fast & Easy At-Home Workout

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You worked hard in the spring to get in shape for summer, so don’t let it slip away just because the weather is getting cool. Fall is an especially busy time of the year. School is back in session, and our other obligations just keep piling up. That doesn’t mean you can skip taking care of yourself, so make the most of your time with a quick, easy and fun workout you can do anywhere and with little equipment.

Run in place: 60 seconds
(Low impact option: march in place)

Sumo squat:10 to 15 reps

Take your feet wider than shoulder-width apart, with your toes turned out. With both hands, hold a single dumbbell or any weighted object (10-20 lbs., depending on your strength level). Begin standing tall, with your core engaged, and shift your weight back on your heels. Keep your upper body still as you bend your knees and sit back into your squat until the weight touches the floor. Exhale as you squeeze your hamstrings and glutes to stand up.

High knees: 60 seconds

Stay on your toes and bring your knees up in front of you at a running pace. Use your arms and keep your chest high.

Pushup and twist: 10 to 15 reps

Start in the pushup position on your toes or knees. Perform a standard pushup, inhaling as you bend your elbows out to the sides and slowly lower your body toward the ground; exhaling as you push up. Bend your right knee and take it across and up toward your left armpit as you twist the hips. Return to pushup position. Repeat the twist to the left side. Return to the pushup position and repeat the full sequence.

Jump squats: 10 to 15 reps

Stand with feet hip-width apart. Bend your knees and sit your hips back behind you as if you were sitting in a chair. Exhale as you jump straight up, exploding through your quads. Inhale and bend your knees as you land, and return to a squat position.

Butt kicks: 60 seconds

Stay on your toes and try to kick your heels toward your butt, alternating
left and right at a running pace.

Superwoman: 10 to 15 reps

Lay belly-down on the floor. Extend your arms straight out in front of you. Exhale and contract your lower back muscles to lift your chest and legs off the ground at the same time, hold for one second. Inhale and return your chest and legs back to the floor. For a higher intensity workout, bring your arms out to the sides and squeeze your shoulder blades together.

Run in place: 60 seconds

Side planks: Hold 20 to 60 seconds

Lay on your side with your right elbow directly under your right shoulder, with your hips and feet stacked. Engage your deep core muscles and lift your hips off the ground, pressing your hips up toward the sky. Reach your left arm toward the sky. Hold for 20 to 60 seconds. Don’t forget to breathe! For an additional challenge, lift your top foot. Repeat on the other side. To decrease the intensity of this exercise, lean on your knees instead of your feet.

Finish this at-home workout with a cool down, static stretches, holding for 10 to 20 seconds each, and a few minutes of relaxation with deep breathing.


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Tags: exercise, exercise fast, fast workout, mac, michigan athletic club, quick workout, training circuit, workout, workout on the go

Amanda Bombay

Amanda Bombay has a B.S. in neuroscience from the College of William and Mary. She is a certified personal trainer through the American Council of Exercise and has recived yoga teacher training through YogaFit. Amanda is a personal trainer at the Michigan Athletic Club and can be reached at (517) 364-8888 ext. 89928.