Too Hot To Handle

It’s hot outside! I know finding the motivation to leave the house to exercise can be a task. Thankfully there are tons of things to do around your house in the exercise department. First know that in the summer it’s super important to try to workout during the coolest times of the day. Remember that the hottest times of the day are usually between 3 and 5 PM. If the only time you can squeeze in exercise is during the day and it has to be outside, try to find a place that has a suitable amount of shade so you can avoid those harmful UV rays. Wearing a hat can help protect your eyes, ears and scalp. And don't forget the sunscreen! It’s a sassy girl’s friend!

Here is a 20 minute plan you can do in the comfort of your airconditioned house. Try doing it 2x per day. Once in the morning and then again at night.

1.                  March or Jog in place

Goal: 3 minutes

Simple light jogging on the spot, marching or jumping jacks will do the job. You are just warming up here so don’t worry if you aren’t into jumping around. You just need to move your body and get the blood flowing. Dance around if you so wish. Just shake your groove thing for 3 minutes.

2.                  Jumping jacks

Goal: 25 times

It’s a total old school move but it works. Jacks are a great cardio move! Protect your knee joint by bending your knees just slightly when you land.

3.                  Abdominal Curl

15 repititions

Lie flat on your back with your knees bent.  Notice there is a natural curve to your spine. Do your best not to change the shape of your back. Popping up and down is not great for your body. Place your hands at the sides of your head with your fingers lightly touching your temples, with elbows pointing outwards. Flex your waist to raise the head neck and shoulders up off the floor so that you are “crunching” your abdominals hold for a second. Then lower yourself until the back of your shoulders touches the mat before repeating.

4.                  Step ups

Repeat 30-45 seconds on each leg

You can use the bottom step of a stair case or a strudy step stool for this one. Start by standing tall in front of the step and step up onto it. Keep your abs engaged, spine neutral, shoulders back and don’t forget to breathe. Do this move for one minute leading with the Left leg then switch legs for another minute.

5.                  Below the belt reverse ab curls

15 times

Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.

6.                  Mountain climbers

Goal: 1 minute

Get down on your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight, shoulders back, abs tight and breathe!

7.                  Push–ups: 15 repeats

15 times

You have 2 choices for this one. Full Form or Modified (knees bend and on the floor. Make sure you are off the bony part of your knees by brining the feet close to your butt). Place your palms flat on the floor, fingers spread and pointing forward, about shoulder width apart.

8. Squat thrusts
 Goal: 1 minute

Stand straight. Now, drop to a crouch position (think of a Cat ready to attack). Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position, then stand up straight.

Now it’s time to bring it down a notch. Let your heart rate return to normal but don’t just sit down on the couch and watch a rerun of Ellen. Walk around so your blood doesn’t just pool in your limbs. About 2-3 minutes.

Try using this routine 3 times a week. You can do it once or use it as a circuit routine and repeat the entire series 2 times through without stopping. Following this routine will help you to be a lean mean fat burning machine.