Being healthy and maintaining a good fitness level can be hard to do with a busy schedule. It is difficult to juggle making healthy meals, taking care of your kids, going to work, getting enough sleep, and keeping a social life all while trying to squeeze in some gym time. Working out would be easier if you could do it at your desk, in the shower, or even while you sleep. But that may never be the case.
No one ever said that fitness had to come from the gym. You don’t need proper workout equipment to help you get into shape. You don’t even need weights! Your body weight works perfectly as a fitness tool, allowing you to get a workout in wherever and whenever you want. Going on a business trip? Do some exercises while you wait for your plane. At your kid’s soccer game? Do some push ups and crunches on the sidelines. Waiting in line at the grocery store? Do some bicep curls with milk jugs and calf raises.
As you can see, workouting does not always have to involve a gym! But it may involve confidence if you are going to do exercises in the middle of the mall. At MPowered Bootcamps, we understand the struggle maintaining a healthy fitness level and social life along with everything else. Which is why we offer so many different times and locations for our bootcamp, allowing us to work with your schedule a little more.
But if you are living an extremely busy life and only have a free second before jumping in the shower in the morning, you need a quick and easy routine you can do right there in the bathroom. And this blog should be able to help you out!
Exercises For The Laziest
Okay, we aren’t calling you lazy, but you can do these exercises before even getting out of bed! That’s right, you can do these workout the very first thing in the morning, before even sitting up and stretching, although stretching may be wise so you don’t pull your groggy muscles.
Side Plank With A Twist
This may be a little tricky in a wobbly bed, but planks are a great move that works your abs, obliques, and triceps. To do this move do a side plank, holding yourself up on one elbow with your other arm in the air and you hips in a straight line with your shoulders.
Dip your hips down and then return them to the starting position. Tighten your core and twist forward, bringing your raised arm around and underneath your body (like hugging yourself). Return to starting position and repeat for about 30 seconds and switch sides.
Lay on your back, place your hands under your hips, palms down, and raise your legs in the air, pointing your toes. While keeping your legs straight, lower one leg down until it is hovering right above the bed, lift it back up, and do the same with the opposite leg. Do not drop your leg, use control as you drop it down and be sure to use your core. That counts as one rep, do at least 15 reps. This bed workout works your lower abs and legs.
This move seems easy but you will start feeling it working different areas of your body (like your forearms, abs, and obliques) after a while. To start, get in a plank position with your forearms and palms on the bed and your body straight. Keep your abs tight and your legs straight, push your hips up to the ceiling, creating a point with your body. Return to the starting position and repeat about 30 times.
These are not the only bed workouts, nor are they only to be done in bed. We actually recommend doing this on on the floor or a mat. But we are going to move on to the exercises that you can do while cooking dinner or watching the news.
Unless you used to skip leg day regularly, and now need to compensate with skipping out on arm workouts, you surely want a full body workout, but we will go over some legs as well, no more skipping!
Stand up straight to start. Bend over and touch the ground. Do not lock your knees but keep them straight and slowly walk your hands forward until you are in a pushup position, do a pushup, and slowly step your way back up to your feet and stand! That is one, do about four to six reps. If the pushup makes this exercise too hard, you may skip it, but work yourself up to this point eventually.
The dreaded burpees, one of the most effective exercises around, but also one the most exhausting. Start in the standing position, drop down into a low squatting position with your hands on the ground (make yourself look like a frog), keep your hands on the ground, and kick your legs back so you land in a pushup position; do a pushup. While still keeping your hand on the ground, jump your feet back up to get into the froggy position, then start to stand up but instead of simply standing jump as high as you can. That is one rep. Do as many as you can, this is a great workout that will have you feeling tired in no time!
This one allows you to get from point A to B, so you can easily use this as you walk from one room to another in your house. Your kids may think you have finally lost it, but hey, you are getting a great workout.
This exercise is as simple as crawling around on your hands and the balls of your feet. Some fitness experts say you walk with the right arm and leg moving at the same time, others say you use alternating limbs, whichever seems to get you working hard is the one you should go with; don’t pick the easier one, that is no way to get fit! Crawl around until you get tired, or until your kids actually start getting concerned.
Start in a pushup position. While keeping your hands on the floor, jump to bring one knee under your chest with your foot on the ground and the other leg still straight behind you, jump again and switch legs. Repeat this a few time and keep your core tight.
Alright, for those of you who skipped leg day, you are in for a treat.
Another popular and undeniably loved exercise, the wall sit! This is pretty simple to understand, to actually do it is a different story. Lean against the wall and slowly slide into a seated position, make sure your knees are at a 90 degree angle. No cheating or straightening your legs, even just slightly. Hold this as long as you can or at least try for one minute.
Lunge forward with one foot and drop down a little, as you come back up jump and switch legs in the air and land in a lunge on the opposite side. That is one rep. Try this about 10 times, make sure you don’t hurt yourself switching legs mid-jump!
Stand with your feet shoulders width apart, or a little further—you can point your feet pointing straight forward, or turned out at a comfortable angle. Push your hips back and pretend you are sitting, bending your knees and hip. Try to get your hips parallel to the floor and then stand back up. That is one rep. Be sure your knees do not go past your toes, facing a wall can help you with this. Do about 30 reps for a great leg and glute workout.
We told you no skipping leg day this time, so we aren’t even going to give you the option of going straight for the arm work outs. These are great workouts to do whenever and wherever you are. If you have a busier schedule than the president, these are equipment-less and quick workouts that you can do without having to worry about making time for the gym.
If you do have a little extra time on your hand, sign up for an MPowered Bootcamp! We have different locations and times to help accommodate for our busiest members! Plus you get to workout outside! Contact us to learn more about our bootcamps!