Having one of those days (er, months?) where you’re thinking about skipping your workout? Opt for an all lying-down strength training workout instead. Save the cardio and the high-intensity interval training for another day, but don’t skip out completely.
Even though every set can be done on the floor, you’re still honoring your commitment to yourself to exercise and take care of your body. So grab your workout mat and weights, crank up the music, and take your exercise lying down.
30 Minutes = DONE
This strength training and core program is designed as a 30-minute workout. Set a timer for 30 minutes, and then run through the entire list before starting over.
Try to repeat the list of exercises three times before the timer runs out. If you’re super fit – you might want to add reps or more weight to the exercises listed, which are designed for someone of moderate fitness. Don’t forget to stretch before and after your 30-minute strength training session.
Now Lie Down and Get Busy:
Exercise #1 – 33 crunches
Lying flat on your back, lift your chest off the ground using your core muscles. Make it more difficult by opting for yoga ball crunches (with your legs from the knees down on top of a yoga ball).
Exercise #2 – 33 hip thrusters
Lying flat on your back with your knees up, lift your hips off the ground as high as they will go. Make it more difficult by holding a 15-25lb weight on top of your hips.
Exercise #3 – 20 push-ups
Be sure to keep your body straight as a board, even if you have to use your knees or take frequent breaks. Sagging can cause lower back pain.
Exercise #4 – Mountain climber for 60 seconds
Get on all fours, then lift your knees off the ground so that only your hands and feet are touching. For one minute, “run” with your legs like you are scrambling up a mountain.
Exercise #5 – 20 V-ups on your RIGHT side
Lie on your right side with your legs straight. Put your left arm above your head, and your right arm on the floor in front of you. In one motion, lift up your left arm and your legs toward the ceiling – making the shape of a “V” with your body. Return to your original position and repeat. This exercise is great for trimming your waistline on the sides!
Exercise #6 – 20 V-ups on your LEFT side
Lie on your left side with your legs straight. Put your right arm above your head, and your left arm on the floor in front of you. In one motion, lift up your right arm and your legs toward the ceiling – making the shape of a “V” with your body. Return to your original position and repeat.
Exercise #7 – Plank for 60 seconds
Prop your body up by your arms or forearms and maintain a flat position for one minute – your body should look like a “plank.” No sagging! Take a break if you have to.
REPEAT the list until the timer is finished. Have a stretch, grab a protein-rich snack, and pat yourself on the back for exercising when you really didn’t want to. You did it!
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Woman on mat image via Shutterstock