This summer I've been gym-membership-free. At first, I cringed at the thought of having nothing but my body to work with when trying to get my fitness on. Looking back at the past three months, I've noticed that I've not only maintained my work out routine, I've improved my fitness.
For those of you who don't want to pay for a membership or who want to take a break from the A/C in the gym (don't ask me why you'd voluntarily do this), here's an exercise regimen I created for those days I didn't want to run or ride my bike (click photo below).
You might try this workout just to change it up a bit. Sometimes, I get in a rut with my workouts. That's when I decide to try something totally different. Remember, whether you're doing these exercises, dancing, walking, running, biking, swimming, skipping, chasing your dogs, or whatever — just get out and get moving.
Note: Each phase of this workout should be repeated before moving on to the next phase. You can also go through each phase once and then start from the top to repeat. Either way, I've found I get a complete workout when I do each phase twice. If you're just beginning to work out, you might go through it one time and see where you are.
Speed Skaters: Jump laterally side to side, landing on the outer leg and pulling in the opposite knee. When you're in the air, wave your arms above your head to get your heart rate even higher. You'll probably resemble someone on the side of the road trying to wave a car down for help (or maybe that's just me).
Pliés: Place your feet in a wide stance (wider than your shoulders) and point your toes out. Squat straight down and pulse.
Scissor Lunges: Jump from right lunge to left lunge quickly. Keep your arms straight up, pointing to the ceiling. Only count when your right leg is lunged.
Plank-to-Bridges: (You will probably need a mat or towel or some kind of soft surface.) Begin in a plank position (on your toes and elbows). Be sure to not let your booty sink or stick up in the air. Try to keep your back straight. Push up to your hands one arm at a time. Each time you get to this position, you're in a bridge. Then drop back down to your elbows, one arm at a time. Two positions make one rep.
Burpees: From a standing position, drop your hands down and shoot your feet out to a bridge (beginning of a push-up position). Then, quickly bring your feet back in and jump up. When jumping, shoot your arms up to the sky. This makes one rep.
Mountain Climbers: Start in a bridge position. Alternate bringing in right and left knees to your chest. Only count your right knee when counting reps.
Bird Walks: Begin standing up. Bend down at your core to touch the ground in front of you, while at the same time lifting one leg. Alternate legs each time you bend down. When you come up, keep your arms glued to your ears and tighten your core. (This one is easy to do, but makes your hamstrings super sore!)
Please let me know in the comments if you need more clarification. Hope you have as much fun with this as I do! Also, please share your own work outs and feel free to pin/share this graphic. :)
CC Photo by John Carleton on Flickr