12 Minutes of Christmas – Home Workout Week 1

Posted: November 26, 2010 in Fitness
Tags: , , , , , , ,

It’s Black Friday – officially the beginning of the Christmas Season. Fitness clubs are starting to see the swift end to motivation and we are methodically preparing ourselves for the January rush. I suspect that physiotherapists get their rush a week or two after ours due to those well-meaning people who hurt themselves pushing too hard too fast after doing nothing for 5 weeks.

Well – here’s the solution to that problem!  This blog is offering up 12 minutes of exercise that will keep you conditioned.  You can do it every day – even Christmas morning! It’s so easy you can do it in your PJ’s! There’s no reason not to get a workout in this holiday season! Exercise is easy! Anyone can do it! 12 minutes a day is better than nothing! So this Christmas – get off your lazy asses and do something! Anything! For god’s sake stop embarrassing yourselves!

What you need:
– A timer – this week’s routine is Tabata inspired – that means 20 seconds on, 10 off. I personally use Round Timer on my iPhone (http://itunes.apple.com/ca/app/round-timer/id286228072?mt=8), but GymBoss puts out a good one too: (http://www.appstorehq.com/gymbossintervaltimer-iphone-88520/app).  Worst case:  a watch with a seconds timer.
– A stability ball (yoga ball)
– A wall
– The floor
– A glass of good cheer (for when you get parched)

Exercise one:  Wall Squats with stability ball

8 sets – 20 seconds on, 10 seconds off.  One your way down raise your arms above your head and bring them back to waist level as you extend your legs upright.  Wanna make it harder?  Try it with one leg bent behind you.  Even harder?  One leg straight out in front.

Exercise two:  Push-ups

8 sets – 20 seconds on, 10 seconds off.


Push ups are hard.  If and when your form becomes compromised (you’re shaking, your head is no longer in alignment with your spine, you can’t make it down to have your chest hit the floor) – move to a bench, stairs or the wall for the remainder.   Feeling super strong?  Try tricep push-ups, or plyo-push-ups.

Exercise Three – Mountain Climbers on Stability Ball

8 sets – 20 seconds on, 10 seconds off.

Keeping good control of your core and your legs, alternate kicking one knee into the ball.  If you feel your form slipping, do the mountain climbers without the ball (and again, you can use the stairs to shorten your lever).  This exercise can also be done from an elbows position to very good effect.

So, there it is – 12 minutes of your day.  Keep this up during the holidays and when you get back to your routine in January you’ll feel like a hero.

Please tune in next Friday for the next installment.

In health,

Sandy

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Comments
  1. Heidi says:

    oooh! Thanks for the inspiration! (although I was secretly hoping for some easy yoga or something 😉 )

  2. Eleni says:

    this is a great one! very much like what I did for my first workout yesterday (great minds thinking alike). love love love Tabata and you need so little to do this. thanks Sandy for posting!

  3. hitgirl says:

    Thanks Eleni! Just how many workouts did you do yesterday? 🙂

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