Like most girls, I quite enjoy multitasking. One of my fav multitasking strategies is getting an extra workout in while watching tv. There are a few shows out there that I am completely addicted to, so instead of working out during the show, I will work out during the commercial break. The best perk is I do not feel guilty for wasting an hour on an already busy day.
Complete one circuit per commercial break. Each exercise should take 30 seconds, each circuit should be 90 seconds. If you wish to double up, try doing two circuits per commercial break and getting through the reps twice! The workout will help tone your entire body with circuits that will work specific regions.
To make this into a no-commercial workout, complete all circuits and take a 30 second break between circuit two and three. Then, take a 30 another second break after circuit four. Repeat this once.
Circuit One
Jumping Jacks
Jumping Jacks are a great way to get your heart pumping. Complete 30 seconds of jumping jacks, then move directly to the next workout.
Elevated Push-Ups
These are great for the arms, shoulders, and back. Get into push-up position and place your feet on a chair. Complete as many push-ups as you can in 30 seconds with your feet in the elevated position.
Chair Ups
30 seconds of chair ups can go a long way to working those triceps. Start by sitting at the edge of your chair and place your hands on the edge with fingers folded over the front. Straighten legs out in front of you and lower your body so you are almost sitting. Lift yourself back up by straightening your arms. Continue lowering yourself and lifting back up for 30 seconds.
Circuit Two
Swimmies
These will work arms, back, and legs. Lay on your stomach with legs straight out and arms in front of you. Lift your legs and torso off the ground so only your stomach and hips are on the floor. Alternate lifting your right arm and left leg, then left arm and right leg up higher off the ground. You should look a bit like you are swimming. Continue for 30 seconds straight.
V-Outs
V-outs work your lower abs and inner thighs. Intensity will vary depending on your leg's angle. The higher the intensity, the lower your legs are to the ground. Lay on your back with legs at 90 degrees (intermediate) or 45 degrees (advanced). Place your hand under your tailbone and begin opening legs to form a "V". Hold this position, then bring legs back together. Do as many V-outs as possible in 30 seconds.
Mountain Climbers
Mountain Climbers will work your abs, thighs, and all those tiny muscles in between! Get into lowered plank position and begin by bringing the right, then left leg in towards your chest. Alternate legs as fast as you can for 30 seconds. Just be sure to keep you bum down and your back in line with your legs.
Circuit Three
Banana-Boat
This exercise works your oblique abs just as much as your intercostals and inner thighs. Start on laying on your back with arms and legs straight out. Lift your arms, shoulders, and legs off the ground. Hold this, banana, position for ten seconds, roll over and hold your legs, chest, and shoulders off the ground in boat position for ten seconds. Complete this banana/boat three times.
Be sure to roll to the left twice, then back to the right twice to work all muscle equally. Arms and legs should not touch the ground at all in the 60 seconds. Be sure to only use your body to roll, no cheating with hands!
Plank Position
Plank is great for arms and abs. To get more of a workout, try lowered plank position for 15 to 30 seconds. Hold plank position for 30 seconds, total. Be sure that hands are directly below shoulders. Your back should be in one straight line with no sagging lower back or lifted bum.
Circuit Four
Lunges
Lunges are one of those core workout components that are great for our bum! Start standing with feet shoulder width apart. Bring right leg out in front of you and bend both the right and left knees so your front leg has a 90 degree angle and the back knee is almost touching the floor. Hold, then return to starting position. Alternate between the right and left legs for 1 minute. Be sure the your front knee does not go beyond the foot.
Chair Circles
These are so wonderful for obliques and bum. Stand with feet shoulder width apart and hands in prayer position at the chest. Bend legs as low as possible while keeping the back straight. Begin Rotating your hips to the right in a circular motion while keeping the rest of your body still. Rotate to the right for 15 seconds, then rotate to the left for 15 more.
