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I am a momma-to-be, a teacher, fitness/yoga instructor, runner, celebrity stalker, chocolate lover, embarrassing dancer, wine guzzler, can't-live-without-my-girlfriends kind of girl. I also have a collection of high heels that strongly outweighs my collection of runners. My goal is to find balance in my life through health and exercise- and when I say balance, I mean kicking ass in the gym and enjoying food, wine, family, friends, and basking in celebrity news. Let's eat clean and do some craaahaaayzy workouts together... followed by a glass of wine.

Friday, 27 July 2012

Backyard Madness Workout!

Pin It I was lucky enough to write this workout originally as a guest post for Around the Plate- an excellent community of peeps that share a love for good food, recipes, health and wellness, and overall inspiration. I connected with Kati a few weeks ago when I found AtP's Facebook page and truly appreciated the sound, honest, REAL advice that was being given in regards to healthy eating. They have tips for regular peeps, moms, moms-to-be, athletes, plus a ton of solid advice from community writers.

What's the biggest excuse I hear as a teacher, trainer and instructor for not getting to the gym?

"I have no time!"

All right people, I get it. Exercising is hard. Trekking to the gym, working your butt off, showering, changing- all time consuming. Many people dread the gym because of the travel time in addition to the hours they believe need to be spent while there. So why drag your butt to hang out with sweaty, smelly machines when you have your own sweaty, smelly machine at home?

That sweaty, smelly machine is YOU!

Icy cold stare included, baby gunt extra. 
This workout can be done in your own backyard (showering still necessary). Don't worry- you'll be able to check yourself out in the mirror afterwards and peruse hot women and men that you may run into at the gym. It's called Pinterest- and there's no harm in staring.

YOU HAVE TIME FOR THIS! You have 15 minutes, Yes, you do. You DO!

Sorry for yelling. But truly, you could do this while your laundry is finishing, while your kids are playing out back, while everyone in your house is still sleeping- you CAN do it!

I created this workout as a pre-natal fitness routine (I'm 5 months along!), but it really is not specific to pregnancy. You will need a set of steps and a patio chair to complete this workout. A few things to remember:

1. If you are pregnant, be sure to ask your health care provider if this form of exercise is right for you.
2. Bring water! During the summer months especially, it's important to stay hydrated before, during, and after your workout!
3. Try to exercise earlier in the day or later at night, when the temperature is cooler.

Here's the entire video with all four moves- you want to repeat the circuit 4 times and give yourself a break after you've completed all four exercises- about 30 seconds to a minute.

Exercise 1: Chair Lunges
This exercise works both your balance and your lower body- kind of like when you've had too much to drink on a Saturday night. God, I can't wait until I can drink wine again. Right... back to working out. Begin standing away from a regular patio chair. Move your right foot as far forward as you can and reach back with your left foot, with your upper body straight. Complete 10 lunges on one side, being sure that your knee does not pass your toes when in bent position. Repeat on the other side.

Exercise 2: Downward Dog Plank with Twist
This is a great core and upper body exercise- and always a neat party trick.  Begin in a plank position, your hands under your shoulders and your body in a straight line. Push the ground away from you so that your hips are high and your heels are low, then take one hand off the ground and bring it to your opposite thigh/knee/shin/ankle (depending on your flexibility). Come back to plank position and repeat on the other side. Complete 10 reps!

Exercise 3: Side Step Up
An excellent exercise for your quads (thighs) and glutes (butt), find a challenging height for this- maybe two steps. Begin with one foot on the higher step and the other on the ground, in a squat position. Bring your bottom foot to touch your top foot, and then back to starting position. Complete 10 reps and switch to the other side!

Exercise 4: Tricep Dips
You can complete this exercise on a sturdy chair, bench, deck, or step! Begin with your hands just underneath your bum, your knees bent at 90 degrees and your feet on the ground. Lift yourself off the step and bend your elbows as close to 90 degrees as you can- keeping your upper body straight and your elbows reaching behind you. Then, straighten your arms back to starting position. Repeat 10 times. Safety tip: keep your shoulders away from your ears and your elbows as close together as possible!

Enjoy the workout and remember- I WILL yell at you if you don't find time for fitness. My next post will include a harrowing scream so annoying, you'll have no choice but to shut off your computer and get active.

I do a great Fran Drescher impression...