It’s no secret routines change with kids and exercising isn’t an exception. Finding minutes to workout during summer is especially challenging, which is why I asked my neighbor Mallory Mansour Cislo to put together a 22 minute routine (also known as the length of most children’s shows, sans commercials). Mallory, a certified personal trainer, has several children of her own and understands time constraints.
Items needed:
Timer
Towel or Paper Plates
Jump Rope
Move One: Burpees
Burpees for 4 minutes (8 rounds is your goal). Do burpees for 20 seconds, rest for 10 seconds, repeat. BTW, the instructor in the video is much more graceful than me and I suspect isn’t swearing as much internally.
Take a 1 minute rest and get some water.
Move Two: Walkout Push ups
Walkout push ups for one minute (3 rounds goal, 1 minute each goal , 3 minutes total). If walkout push ups are too hard in the beginning, bend your knees when going down and do regular push ups with knees on the ground as a modification.
Move Three: Prisoner Squats
Prisoner squats for one minute (3 rounds goal, 1 minute each goal, 3 minutes total). This is my favorite move, because placing hands on the head with arms back is a great stretch after spending time on the computer.
Move Four: Leg Lowers
I abhor abdominal exercises, but know they are a necessary evil for good health (especially since I’m an apple-shaped body). Leg lowers can easily be done anywhere in the house (3 rounds goal, 1 minute each goal, 3 minutes total).
Take a 1 minute rest and get some water.
Move Five: Towel Lunges Back Right and Back Left
Towel Lunge backs right. Place your foot on a hand towel if on hard flooring, a paper plate or frisbee on carpet (2 rounds goal, 2 minute each goal). Repeat towel lunges on left side (2 rounds goal, 2 minute goal). 4 minutes total for both legs.
Move Six: Plank
The plank is one of the best exercises for abdominal strength (3 rounds goal, 1 minute each goal, 3 minutes total).
Optional Move Seven (if kids still occupied): Squat Jumps
Squat jumps for 4 minutes are a great way to end the workout (8 rounds is your goal). Do jumps for 20 seconds, rest for 10 seconds, repeat.
Stretch and drink water until the kids find you!
As with all workout routines, please use common sense. If you have any concerns about injury, check with your doctor before trying these exercises.
I just came across this post by Cooper Aerobics titled “Ideals v. Realism When It Comes to Fitness Goals for Busy Women.” Regarding exercise they recommend 30 minutes of exercise five days a week. The article also touches on diet, stress management and sleep: http://cooperaerobics.com/Health-Tips/Prevention-Plus/Women-s-Health-Ideal-vs-Realistic.aspx