I put out some feelers this week to find out where you really need help and how I can best provide that help and support to you. One of the most requested topics was How To Fit In a Workout. I’ve previously given you posts featuring 15-minute workouts, workouts focused on specific trouble zones, and workouts you can do from home.
I’m taking it down to an even MORE PRACTICAL level & hoping that you find this new series called “Workouts You Can Do Anywhere” easy-to-implement & do-able in almost every situation.
Today is the first post in the series, and we’re starting in a room in your house where you likely spend a great deal of your time — THE KITCHEN.
You’ve heard the expression “Abs are made in the kitchen?” Well today, we’re not just making abs by eating a clean diet. We are literally sculpting abs (and other muscle groups) from the convenience of your kitchen! Each move takes only about 30 seconds to complete. Try these moves while you’re: waiting for the coffee maker to do it’s thing or the tea kettle to boil, while your toast is in the toaster, or ANY time you have a minute or two while going about your normal routine in the kitchen.
Let’s get started…
1) The first move is Leg Swings. Stand perpendicular to the counter and place the hand closest to the counter on top of the counter for support. Swing your outer leg frontwards & backwards (like a pendulum). One complete forward & backward swing is considered one rep. Keep your glutes in tight and leg muscles engaged.
Aim for 15 reps, then turn around & switch to the opposite hand for support & opposite leg for swinging performing 15 reps on that side. If time allows, do one more set (15 more reps on each side).
When I do this exercise, I feel both my glutes and hamstrings engage.
2) Second is Wall Pushups. This is a type of supported push-up that allows you to build upper body strength. The movement is exactly what it sounds like. Facing a wall, (or again, using the edge of the counter if there isn’t a free wall in your kitchen) start on your tiptoes with arms and elbows straight and palms against the wall. Bend elbows to come in towards the wall, then push away until your arms & elbows are fully extended. Try and squeeze in 10-12 reps. Trust me, you will feel this after a few reps if you are doing it correctly and keeping those elbows close to your body. If time allows, perform another set.
3) Bicep curls (with cans or water bottles). Grab a couple of 28-ounce cans from the pantry (these are usually canned tomatoes in my kitchen!). If you don’t have any, grab a couple of filled water bottles to complete this exercise. If you have a set of handweights, you can use these too! Just trying to keep this geared towards you using your few spare minutes to squeeze in some exercise! Really focus on those bicep muscles and curl those cans up at the same time to complete one rep. Do 15 reps. Again, if you have time, go for a second set!
Give yourself a good stretch when you finish these three moves. Stand facing the counter with straight arms, both hands resting on the counter’s edge. Slowly lean forward with a straight back (you can bend your needs slightly if you need to in order to keep a straight back). Hold for 20-30 seconds. I feel this stretch in my back, hamstrings, and in both arms.
BONUS MOVE: Before you stretch & if time allows, drop down and plank it out!! Start with holding a 30-second plank. Each time you do this, try and hold for a couple more seconds. You will definitely feel your abs shaking as well as your arms as you hold a strong blank.
What did you think of The Kitchen Workout? I’d love it if you’d leave a comment below & let me know how you felt after trying one or all of these moves!
Hope you enjoyed this first post in the Workouts You Can Do Anywhere series! Next week, we’ll be doing simple moves for just a few minutes in another place you already spend a lot of your time.
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