As a follow up blog from last week, here are some convenient “pocket workouts” for beginners! If you are confused about what a “pocket workout” actually is…you can re-read last week’s blog or just continue reading for a brief refresher.
When it comes to consistent exercise, one of the biggest barriers (excuses) we hear from clients is “I have no time”. Last week I introduced the idea of “pocket workouts” that you can literally print off and keep in your pocket so you can exercise anytime and almost anywhere! These workouts don’t require any fancy equipment and most exercises require nothing but YOU! They are designed to be quick and easy ways to fit short bouts of exercise into your daily life. While you cannot rely on these “pocket workouts” alone to reach your fitness goals – they can help you burn a few extra calories throughout the day. If you find yourself “not finding the time to exercise”, always remember that time is usually not the problem…motivation, commitment and prioritization are the culprits. Once you find the motivation to be committed to your exercise program, you will make YOURSELF a priority and find the time each day to exercise!
“Pocket Workouts” can help with the reality of needing to fit fitness into your everyday life. We will always have distractions (lack of motivation, injuries, career, family, etc) that will stand in the way of meeting our fitness goals, but if we equip ourselves with tools to overcome these barriers, we will be much more successful in the end. The “pocket workouts” you will find below are designed for beginning exercisers or for individuals who might have physical/medical limitations. Both workouts are lower impact and less intense than the “pocket workouts” from the previous blog. As always use your judgment and modify exercises as determined by your unique needs. Both of these workouts are designed to be quick (10 minutes), but beneficial to your body. Your body is an amazing machine and with these “pocket workouts”, it can double as a multi-functional, self-contained gym!
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“POCKET” WORKOUT #1:
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“POCKET” WORKOUT #2:
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March In Place – 1 minute Chair Squats – 1 minute Wall Pushups – 1 minute Step Ups – 1 minute Arm Circles Forward – 1 minute Standing Calf Raises – 1 minute Arm Circles Backward – 1 minute Standing Torso Rotations – 1 minute March In Place – 1 minute Standing Side Leg Raises – 1 minute
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Step Up/Single Leg Balance – 1 minute each leg Shadow Boxing (jab)– 1 minute Seated Leg Extensions – 1 minute each leg “High Knees” March In Place – 30 seconds Seated Abdominal Crunches – 1 minute Arm Raises Overhead w/Clap – 1 minute “High Knees March In Place – 30 seconds Shadow Boxing (Upper Cut w/twist) – 1 minute Chair Squat w/ Calf Raise – 1 minute Standing Hip Abduction – 30 seconds each leg |
JUN
