Teaching a women’s group how to walk their way to health ~
On the rare day that I don’t go for a run or make it to the Y for a strength class, I do what I call my Quick Fix Workout. It includes both cardio and resistance. It only takes 10 – 15 minutes (depending on your fitness level) and works the major muscle groups. (Please scroll to the bottom and see my disclaimer before you read further.)
I do each exercise 20 times then start at the beginning until I’ve done 3 sets of each. This goes by quickly but I still get a great workout. Give it a try and let me know what you think of my Quick Fix Workout.
The Moves
- Jumping Jacks – cardio & a good warm-up
- Squats – tones your backside and the entire leg
- Push-ups – works the muscles in upper body, arms and even abs
The Plan
- 20 Jumping Jacks – fast pace
- 20 Squats – maintain proper form
- 20 Push-ups – modify to “girl style” if needed (no shame in that)
When you’ve done 20 jumping jacks, 20 squats and 20 push-ups, you’ll have finished one set. Rest a minute and start on your 2nd set. Rest and repeat for a 3rd set. After 3 sets you will have accomplished 60 repetitions of each move! Not too shabby for a quick fix workout. If you’ve got more time, add more reps or add additional moves to a set.
More Moves
- Lunges – count a lunge on each leg as one repetition
- Sit ups – do these “old school” coming all the way up
- Plank – hold it for 30 – 60 seconds, rest & repeat (This is tough! Try 10.)
My Quick Fix Workout is also a great way to wake up in the morning! Try one round of each exercise before breakfast. It will boost your metabolism and you may find you only need one…or two…cups of coffee.
What do you think? Does my Quick Fix Workout sound doable? Try it and come back; let me know what you think!
Disclaimer ~ Please use your own judgment as to whether you should do any of the exercises I’ve listed above. As always, it is sound advice to check with your doctor. I do not have a degree in exercise physiology nor do I hold any fitness certifications. I am just a middle aged mama who has found exercise does me a world of good!
Do you need the motivation to work out? Don’t miss my “5-D” plan here.
© 2012 Melanie Dorsey
