I was going to start by saying why not leave the overcrowded gyms behind this new year and get more out of your time in the tranquility of your own home. Then I realized that if you are reading this then you are likely to be a working parent and the words tranquility and home are unlikely to go together in a sentence. However, no matter what size house you have from matchbox to mansion there is a plenty you can do at home if you want to avoid everyone else who has started their New Year’s resolution.
In previous articles, I have covered how to be more generally active, but this time I will focus on giving you some actual exercise plans. Please note these are only ideas and if you have any preexisting injuries or illness you need to check first with your GP before starting the exercises.
Playing card work out
Diamond = diamond press up:
Press-up position (knees under hips, ¾ position or on toes), but instead of arms being shoulder width & a half apart, have the hands instead with the thumbs from each hand touching and the forefinger from each hand touching to make a diamond shape. Lower in the usual manner, keeping abdominals pulled in.
Club = Squat kick
Start with feet hip distance apart.Squat as low as possible, keeping knees behind toes, and knees tracking the same direction as the toes. Keep eyes looking forward. Ensure heels remain on the ground.
Stand up and lift 1 leg up and kick it forward as high as you comfortably can.
Squat again, then repeat the leg kick with the other leg.
Count 2 squats and 1 leg kick per side as one repetition.
Heart = standing elbow knee
From an upright position draw elbow down whilst lifting the opposite knee towards it.
Repeat with opposite elbow and knee.
To increase work add a skip as you swap sides.
Spade = Plank with knee drop/lift
Lying on front with abdominals drawn gently in.
Place elbows under shoulders – hands relaxed.
Lift your abs towards the ceiling, so your chest and thighs lift, but knees remain on the floor.
Keep toes on the floor, but lift alternate knees off the floor.
Count a knee lift each side as a repetition.
For a more challenging version start as before, but instead of resting on knees, come up onto toes. Then take it in turns to lower alternate knees towards the floor.
To make it easier, stay on knees and instead of knee lift hold the position slowing counting to the number on the card.
Joker = burpee
From an upright position, bend both knees and place both hands on the floor.
Jump both legs back (or for an easier version step one leg out at a time) to a straight arm plank position.
Jump/step both legs back in.
Option add a jump
Repeat for one minute.
On the box bingo
The idea behind 'On the Box' Bingo is to banish the couch potato. On the bingo card you will find 16 different exercises, split between strength work and cardio. When an advert break comes on look for the exercise that best matches that type of advert and then perform that exercise for the duration of the advert. When the next advert comes on, again match up that advert type with corresponding exercise on the bingo card.
For example if a car advert comes on, followed by a music CD advert you would sprint on the spot for the first advert and perform floor bridges for the second advert.
Simple instructions for each exercise are on the bingo card. Initially it will be a bit stop and start as you keep referring to the notes, but after a few goes you will barely have to look - so please persevere. Have a good read through all the exercises prior to doing it for the first time. If you have been inactive for a while, just march the spot in the first advert break.
If you are stuck on any of the instructions I am happy for you to email me [email@example.com] and I will endeavor to explain in a clearer way.
* If you have been inactive for a while, just march the spot in the first advert break *
The aim is to skip for 30 minutes in one day, by the end a month.
If time is tight, spread this out throughout the day ie 12 minutes could be 4 x 3 minutes.
days have been built in to allow to rest the muscles.
Please ensure you are warm before starting and that you stretch afterwards.
Please do not do this challenge if you have been advised against impact work.
Day 1: skip 1.5 min
Day 2: skip 3 min
Day 3: skip 4.5 min
Day 4 rest
Day 5: skip 6 min
Day 6: 7.5 min
Day 7 rest
Day 8: skip 7.5 min
Day 9: skip 9 min
Day 10 skip: 10.5 min
Day 11: rest
Day 12: 12 min
Day 13: 13.5 min
Day 14: rest
Day 15: skip 15 min
Day 16: skip 16.5min
Day 17: skip 18 min
Day 18: rest
Day 19: 19.5 min
Day 20: 21 min
Day 21: rest
Day 22: skip 22.5 min
Day 23: skip 24 min
Day 24: skip 25.5 min
Day 25: rest
Day 26: skip 27 min
Day 27: skip 28.5 min
Day 28 rest
Day 29: skip 30 min
An example of how your week could look….
jog on spot
Jog on spot
|Repeat a block of 5 min sequence at 4-6 times
Concentrate on drawing in abs & back position
|Tuesday||Playing card workout||30-60 min||Mixed intensity|
|Wednesday||Outdoor cardio workout
Run / bike / skating
|45 min||Moderate/high intensity|
|Friday||Playing card workout||30-60 min|
|Saturday||Lots of walking||2 hours + throughout day||Moderate intensity|
|Sunday||Cardio exercise dvd||45 min||High intensity for the entire dvd|
I would be interested to hear how you get on with these ideas and how they work for you. Please email any feedback to firstname.lastname@example.org . Or if you would prefer a more personalised exercise plan, tailored to match your goals please get in touch by the aforementioned email or by telephone 07984 159824 to find out how I can help.
Finally keep checking Mothers Mean Business as videos to accompany these and other workouts are coming soon.