Let me guess, the chaos of the morning has settled and you’re either getting ready to eat or have eaten and are wishing your gym was open or are trying to figure out when you can squeeze in some running time? But for some of you, that isn’t going to happen or like me, you may be injured, or you can’t escape the house. If that’s the case, or your gym is closed, try this. It will take less than 30 minutes and I guarantee soreness if done properly (unless you’re a body builder, figure competitor, or crossfitter). I did it yesterday, and I’m barely walking today. 🙁 No equipment necessary.
3 sets of 100 squats in a row. That’s right. 100 in a row. So for reference, I normally do 3 sets of 15 with weight at the gym. I decided to kick it up a notch without weight because I’m tired of having weak quads. I squeezed my glutes at the top (when back to fully standing) and made sure to bring my booty to level with my knees on each rep. Oh my word…. Give yourself a 30 second-full minute break between sets. And believe in yourself. If this seems impossible or your form suffers, bring it down to 3 sets of 50 squats.
3 sets of 25 cursty squats on each leg. Start with both legs shoulder with apart. Then bring one leg behind other leg like shown in photo like you are going to curtsy, and squat down into a lunging curtsy. Do 25 with the same leg going backwards and then switch sides giving yourself a 30-60 second break between sets. Repeat 3 times.
3 sets of 25 bulgarian split squats with back leg on raised platform of some sort (my leg was on a chair). Do 25 lunges with right leg in front and left leg on chair or bench and paying careful attention that front knee is vertically parallel with front foot and not overextended. Switch sides. Take 30 sec-1 minute break between sets and repeat 3 times.
3 sets of 3 minute planks. Adjust length of plank hold as needed. (1 minute, 1:30 minute or 2 minute). Rest 30 sec-1 minute in between sets). Keep these elbow planks for more challenge. Core and booty tight!
No excuses for the added holiday weight! Enjoy Christmas and yourself, too! You only get one body!