Posted by Michelle Kennedy on Fri, Jul 23, 2010
Feel like you're struggling to get everything done: parenting, work, spending time with friends and fitting in your exercise routine? Let me share a fun time-saving trick my husband and I use to scratch two of these things off our daily to-do list: We include our 18-month-old son in our workouts.
While your little one might not get the form correct (that's no excuse for you!), he or she will enjoy being included in your routine. And you'll likely find something to smile about while you engage in your sweat session. For instance, here's my son Reid trying to imitate his dad as he does burpees, an explosive, push-up-like move that offers some cardio benefits (meaning you burn calories), improves balance, increases flexibility and delivers a full-body workout. (To learn how to do the move properly, check out the instructions or the second video demonstration below.)
• Begin in a full pushup position, up on your toes, with your hands spread shoulder-width apart. Be sure you form a straight line from your toes through your butt and shoulders. Keep your head in a neutral position.
• Do a pushup; lower your body and chest, going as low as you can without touching the ground. Push back up to starting position.
• Jump both feet toward your hands simultaneously, landing as close to the middle of your hands as possible.
• Explode up from the ground, jumping as high as you can with your hands reaching toward the ceiling.
• Land from the jump and go into a deep squat, placing your hands on either side of your feet.
• Jump your feet backward to a full pushup position.
• Repeat. Perform 12 to 15 repetitions or do as many as you can (as quickly as you can) for 30 seconds to 1 minute.
Posted by Michelle Kennedy on Fri, Apr 09, 2010
Want a move that works virtually every body part you can think of? Try the Turkish Get Up. This exercise, which is popular among wrestlers in Middle Eastern countries, has slowly worked its way into mainstream gyms. Although getting up off the floor holding a weight would seem to be a fairly simple task, it's actually quite challenging. This exercise strengthens the spine, shoulders, abdominal muscles and the legs, and also improve posture, balance and coordination. You can use a dumbbell or kettle bell or even a gallon of milk or bucket of rocks. Read on or check out the video below to learn how to do it.
• Start lying on the ground, holding a weight in your right hand, your right arm extended up toward the ceiling (don't lock your elbow). Bend your right leg and keep your left leg straight. Keep your eye on the extended hand throughout the entire move.
• Roll slightly to your left side and prop yourself up on your left elbow.
• Raise up to balance on your left hand.
• Keep your right foot planted as you swing your left leg back between your right leg and left arm so you're kneeling on your left knee.
• Remove your left hand from the ground as you prepare to stand, your right arm still pointing toward the ceiling and your left arm hanging freely at your side. Your right knee should still be bent as you push up off the ground.
• Once standing, pause to ensure balance, then reverse the process so you're lying down again. Bend your left leg so your left knee is back on the ground.
• Reach down and place your left hand back on the ground. Bring your left leg forward (twisting your torso) so you can straighten your leg.
• Lean down on your left elbow.
• Rotate your body so you're lying down flat on the floor.
• Repeat on each side 10 to 12 times.