Do you usually use your hands and arms to get in and out of a chair? If you do, you are missing a great opportunity to build some strength, balance and mobility.
Sitting and Standing – workout of the week
Video: 2-Minute Movement Snack
Here is a two-minute routine you can do anytime you need a boost or a break. As you can probably tell, my heart and respiration rate are way up by the end of this simple snack.
Video – Loading Exercises
There are many types of weight-bearing exercises that cause a response from our bones but it takes a certain type of “load” to stimulate the bone-building cells.
The exercises in this video provide that type of loading. Make sure you choose a weight that is heavy enough that you will not be able to do more than 10 reps.
A Mini-Band Workout
Here is a reasonably well-rounded, full-body workout you can do with just a set of mini-bands and your body weight. You don’t even need to change into workout clothes as long as you are wearing things you can move in – which you really ought to be doing anyway – dress for the job you want 🙂
If you are looking for more exercises, check out the collection on this helpful resistance band page.
Continue reading “A Mini-Band Workout”Video: Hanging Leg Raises
If you have a pull-up bar at home (and you should) or a robust door frame, you can do this anytime you need a movement break. Or you can do it in a playground, under a tree or anywhere you can hang (not dangle) from something.
Full Core Workout (not just abs)
Here is a simple and quick core workout that will help you develop your entire core (knees to nipples) not just your abdominal muscles.
Video: Butt Balancing
Butt Balancing (or Boat Pose) is a great core exercise that you can do anywhere. In addition to the core muscles, balancing like this challenges the deep hip muscles as well. And, as the name implies, it also helps you build your balance. It’s pretty fun too!
Video: Lunge Variations
When it comes to getting a good leg workout, there is nothing quite like a lunge. But I know that simply lunging forward and backward, over and over, can get boring.
Video: Standing Leg Lifts
These excellent movements strengthen your legs and core while also allowing you to work on your balance and flexibility. By simply varying the direction, height and flow of the standing leg lifts, you can target different muscle groups and get a good workout anywhere and anytime (hint: these are perfect for your daily movement snacks)
Video: Road Trip Loosener
Sitting in a car is a drag but if you take a few minutes, each time to stop, to do some key movements you can stay loose and comfortable all the way to your destination.
The movements in this video are:
- Full body shake
- Hip Circles
- Spine extension and contraction
- Ankle and Wrist Circles
- Leg Swings
- Lungeing Arm Circles
- Lungeing Cactus Arms
- Cardio