Think you don’t have enough time to workout?
Here is a quick circuit that you can do even before you leave the house:
Warm up with doing 15-20 high knee lifts that are nice and easy to get the blood flowing.
10 Push Ups (may start out on knees and work way up to regular push ups)
25 Sit Ups or Crunches
30 Squats (make sure you balance yourself on your heals to take pressure off your knees)
50 Jumping Jacks
20 Alternating Lunges (Step out far enough that your knee does NOT go past your toes!!! Very important to press through your heal. When done properly, this is a great knee strengthener)
30 Sec Plank Holds (Keep body in a straight line. Elbows directly below shoulders. Do not let hips drop towards floor)
Goal should be to do this 2-3 days per week, with a day in between.
GREAT WAY TO START YOUR DAY!!!!
Try to squeeze these exercises in when you have a moment! Doing something is better than nothing!!!!
Looking to try new trails? Here is a link to help you find some. Get out and explore!
If someone would have told me that I’d be running in amazing races through such cool places 15 years ago, I would have said they were crazy! I’ve been blessed with my health and opportunity to experience a race like I did this past weekend. I used to think I’d never be able to run more than a 5k but I was bit by the running bug and now I can say that I’ve been able to run further than I ever thought. I write this in hopes that I can help motivate others to push past their limits and do the same. It’s so easy to stay in your comfort zone. What would happen if you pushed past that comfort zone? I realized that I’m not going to pass out…..although there have been days where I thought I may do so. I look back and am so glad that I took the plunge and pushed myself to see what I could do. I dare you to do the same!
I ran in the New York Half Marathon on March 20th and had one of the best times during a race. I was able to run through Central Park, Time Square (where it was only 1 of 3 days that they close down each year…..this race, New Year’s Eve and during the marathon in the fall) and past the World Trade Center.
Get out there and Enjoy Life!
For lower back relief please do the following poses daily or at least after your workout. Breathe deeply in and out of the nose while doing these poses.
1. Supine Hamstring Stretch
Lying on your back, bend your right knee into your chest and place a strap or rolled-up towel around the ball of your foot. Straighten your leg toward the ceiling. Press out through both heels. If the lower back feels strained, bend the left knee and place the foot on the ground. Hold for 3-5 minutes and then switch to the left let for 3-5 minutes.
2. Two-Knee Twist
Lying on your back, bend your knees into your chest and bring your arms out at a T. As you exhale lower your knees to ground on the right. Keep both shoulders pressing down firmly. If the left shoulder lifts, lower your knees further away from the right arm. Hold for 1-2 minutes each side
Lying on your stomach, prop yourself up on your forearms. Align your elbows directly under your shoulders. Press firmly through your palms and the tops of your feet. Press your pubic bone forward. You will feel sensations in your lower back, but breathe through it. You are allowing blood flow into the lower back for healing. Hold for 1-3 minutes.
From all-fours, bring your right knee behind your right wrist with your lower leg at a diagonal toward your left hip. Square off your hips toward the ground. Bend forward. Widen the elbows and place one hand on top of the other as a pillow for your forehead. Hold 2-3 minutes and then switch to the left side for 2-3 minutes.
If pigeon pose bothers your knees, then do Thread the Needle.
4B. Thread the Needle
Lying on your back, bend both knees with the feet flat on the ground. Bend the right knee like a figure four, with the outer left ankle to the right thigh. Lift the left foot into the air, bringing the left calf parallel to the ground. Thread your right hand between the opening of the legs and interlace your hands behind your left thigh. Hold 2-3 minutes and then repeat on the other side.
5. Legs Up the Wall
Scoot your buttocks all the way into the wall and swing your feet up the wall. This pose is excellent for relaxing the muscles of the lower back and drains stagnant fluid from the feet and ankles. Do this pose after a challenging workout and always after traveling by plane.Hold for 5-10 minutes.
Photos courtesy of Shutterstock.