I did this with my clients last week and, though they whined a little, they came back this week still talking about how much they enjoyed it. I set up 10 stations in a circle in my living room, alternating strength training with a cardio exercise. One of my clients injured her foot recently, making it a challenge to do some cardio exercises. The exercises in parenthesis below are the “foot-free” exercises.
Complete 3 minutes of each of the following exercises:
- Bicep Curls with 8 lb. weights
- Jumping Jacks (Sitting Leg Crunches – lying on back with arms behind your head, perform a crunch, touching your right elbow to your left knee, then your left elbow to your right knee, and so forth)
- Zipper with one 10 lb. weight – hold weight with both hands at your belly button, then lift your arms [not your shoulders] as if you’re zipping up a jacket; then “zip” down to starting position; repeat
- Run in place (Swimming: lying on stomach with arms stretched forward and legs straight back, alternate lifting right arm and left leg, then left arm and right leg, in a fluttering pattern, as if you’re swimming; Or, Run in place on your knees – swing those arms and really get your heart rate up)
- Lateral Raises with 5 lb. weights
- Hook/Uppercut – switch which hand is performing each action at halfway point
- Tricep Overhead Extension with single 10 lb. weight
- Alternating Lunges
- Tricep Kickbacks with 5 lb. weights – sink down in to chair position, arms back, forming “chicken wings” and straighten arm from elbow to hand back with weights
- Crunches or Sit-Ups
Stretch afterward, holding each stretch for 10-20 seconds.