During
the years that I owned my own fitness center, I was always amazed
at the complete dedication my members would display right after
the holidays and into the late spring, then the complete abandonment
of that same dedication as soon as summer began. I could never
understand how people could work so hard to get great results
and just drop them when their schedules got hectic. Then I sold
my fitness center and I began to understand that unless you’re
a personal trainer or exercise instructor who makes their living
from consistent exercise, the fitness routine is often the first
thing that goes when stress, vacation, or kids-out-of-school
happens.
In response to the challenge of a busy life, I developed a series
of exercises you can do anywhere, without any equipment. These
movements were included in the very first fitness article I
wrote for Glutenfreeda. I have offered them up again as an antidote
to the exercise ambush that is called summer vacation.
Abdominals
1a.
(Beginners)
Tuck "abs" in while reaching upward &
out.
1b.
(Intermediate)
Tuck "abs" in - stretch legs out as long as
possible.
1c.
(Advanced)
Tuck "abs" in - legs are stretched as long as
possible. Legs are raised only slightly off the floor..
Lower
Torso
2a.
Knees are in a straight line over feet. Abdominals are
tucked in.
2b.
Rise up on toes, keeping the basic position the same.
Upper
Body
3a.
Slow motion push-ups...reach for toes gradually.
3b.
Slow motion push-ups...go as far down as possible without
struggling. Bend knees if necessary.
3c.
Slow motion push-ups...walk out with hands. Bend knees
if straight leg approach is uncomfortable.
3d.
Place feet shoulder-wide apart. Hands are in line with
shoulders.
3e.
Slow motion push-ups. Lower slowly then rise up at the
same pace. Start with one & work up to 20.
Upper
Torso
4a.
Keep feet together if possible.
4b.
Tighten & tuck "abs". Tap heels together
3 times, repeat.
Lower
Torso
5a.
Line up your floor leg in a straight line from knee
to shoulder. Extend the other leg out to the side, pointing
toe.
5a.
Maintain the base position while raising leg as far
as possible while maintaining your base. Keep "abs"
tucked.
5c.
Slowly move the raised leg forward.
5d.
Slowly move the raised leg to the back. maintain base
position. Return to base position & repeat entire
movement.
