Ok so here’s the deal. We all know there just aren’t enough hours in the day to do everything we need to do. Squeezing in a gym workout isn’t always top priority or even achievable. However, just because there isn’t enough time to go to the gym doesn’t mean you have to miss out on a workout. Some of my best and favorite workouts are done from home; with no equipment needed but a willing body and a little open floor space. So stop making excuses and do it! “Hate me now, love me later.”
~Sara
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Full Body Quickie
Repeat Each Compound Set 3 times before moving on. Really short on time go through each set before repeating to ensure targeting the major muscle groups.
Prisoner Squat 25
Push Up 20
Reverse Crunch 25
Stationary Lunge Right 25
Stationary Lunge Left 25
Tricep Chair Dips
Squat Jacks (wide squat with jump up like a jumping jack) 20
Mountain Climbers 20 each leg
Arm Circles *simple move but challenge by the end
-20 small forward
-20 small backwards
Still feeling feisty? Finish your workout with this ab burner:
Alternating toe touch 20 each leg
Crunches 20
Leg Lifts 20
Side Crunches 20 right and 20 left
Plank hold 60 seconds or until failure
*form always comes first!
By Sara McCauley, Energy Director
What is the Core?
Despite popular belief your core is not just your abs, it is the center of the body, the beginning point for every single movement you preform and supports the lumbo-pelvic-hip complex. Your core consists of stomach, back and hip muscles. To be specific:
Why is strengthening your core so important for running?
- Improves posture
- Lower risk of/reduces lower back pain and injuries
- Improves athletic performance by increasing ability to generate force and transfer energy to the limbs
Don’t have a gym membership or equipment? No problem all these exercises can be done in your home, all you need is a comfortable open area. Perform all exercises in a circuit style 2-3 times, resting for 1-2 min between each set. With every movement activate your core by keeping stomach muscles firm and squeeze your glutes.
Two Leg Floor Bridge (15)
Super Woman (15)
Plank Hold (20 seconds)
Reverse Crunch (15)
Two Leg Floor Bridge- Lie flat on your back with knees bent, feet flat and toes shoulder-width apart and pointing straight. Arms are to the side palms facing down. Lift pelvis off the floor until knees, hips and shoulders are aligned. Slowly lower to the floor.
Superman- Lie prone on the floor with legs straight and arms extended above your head. Keep your head neutral, pinch shoulder blades together and lift both feet and hands above the ground, hold for 2 seconds then slowly return body to the ground.
Plank- Lie Prone on the floor with feet together and forearms on the ground. Lift entire body off the ground until you form a straight line from head to toe. Hold. Slowly return body to the ground.
Reverse Crunch- Lie flat on the ground with hips, and knees bent at a 90 degree angle, feet in the air and hands gripping an object for support. Lift hips off the floor while bringing the knees toward the chest. Slowly lower hips back down.
