What you will need: 1 Jump Rope*, 2 Dumbells**
Your Workout:
1 Minute Jump Rope (count how many times you jump the rope and then divide by 2 for all future iterations... it is a faster workout if you just count revolutions rather than timing each segment.)
Superset 1: 3 x (25 Calf Raises, 10 Over Head Tricep Press)
30 Seconds Jump Rope
Superset 2: 3 x (10 Bench Press***, 10 Chest Flye***)
30 Seconds Jump Rope
Superset 3: 3 x (10 Squats, 6 each side Single Arm Bent Over Row)
30 Seconds Jump Rope
Stretch: 20 Seconds minimum - hamstrings, deltoids, triceps
This workout should take you exactly 10 minutes... want to make sure you get in your 15 minutes of exercise and get a mile? Throughout the day, set a timer for 30 or 45 minutes, get up from your desk (or wherever you are working) and d0 25 wide-stance squats (like a Plie). Unsure about doing this at your desk? I used to use a timer on my computer that would flash, then go to the bathroom and do my squats there (so no one in the office would see me - and if I were in heels, I'd just not go down as deep in the squats). Do this 5 times or more during your day along with the speedy workout and you'll hit your 15 min mark for total exercise.
*No Jump Rope? Mimic the motion of jumping rope or do something else like step ups on your bottom stair at home.
**Don't have dumbells? Look in your cupboards - smaller soup cans can be your "light" weights and big cans can be your "heavy" weights. Do you use milk jugs in your house? You can save these and make varying weights by filling them partway with water or sand - these even have a nice handle to make them easier to pick up.
***No bench at home? Lay on floor and get into bridge position to do your "bench" workouts.
If you have any questions, please feel free to e-mail me: shoredebris at live dot com
1 comment:
Great tips, Vicky!
Also, if no jump rope, jumping jacks are a great substitute. I find they get my heartrate up just as much as jumprope does!
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