Rainy Day Exercise

September 12, 2018

 

Just because it is raining (and raining!) doesn't mean your exercise has to suffer. Try this indoor workout to get your blood pumping!

 

What you need: Exercise shoes, comfortable clothes, water, enough space to move around and a timer or stopwatch. Try downloading  a free timer app like "Interval Timer" to help you keep track of the time!

 

Instructions:

There are 3 groupings, each with 5 "exercises" including 2 rest intervals. Each exercise (including rest) should be done for 30 seconds. Move continuously from exercise to exercise without stopping unless "Rest/Recovery" is specified. You will complete each grouping 3 times before moving on to the next grouping. In between rounds, you will rest for 2 minutes. Scroll all the way down to the bottom for an example of "Round 1"

 

Round #1

Jumping Jacks (Modification: Low Impact Jumping Jack)

Rest

Pushups (Modification: Wall Pushups)

Rest

Squats (Modification: Partial Squat or Chair Stand Ups)

Repeat 3x

2 Minutes of Rest/Recovery

 

Round #2

Side Skates (Modification: Side Steps)

Rest

Bird Dogs-Right Leg (Modification: Standing Single Leg Abduction-Right Leg)

Rest

Bird Dogs- Left Leg (Modification: Standing Single Leg Abduction - Left Leg)

Repeat 3x

2 minutes of Rest/Recovery

 

Round #3

High Knees (Modification: Low Impact High Knees)

Rest

Russian Twist (Modification: Chair Russian Twists)

Rest

Plank (Modification: Chair or Counter Plank)

Repeat 3x

 

For example, Round 1 would look like this:

Jumping Jacks  for 30 seconds

Rest for 30 seconds

Pushups or 30 seconds

Rest for 30 seconds

Squats for 30 seconds

Jumping for 30 seconds

Rest for 30 seconds

Pushups for 30 seconds

Rest for 30 seconds

Squats or 30 seconds

Jumping Jacks for 30 seconds

Rest for 30 seconds

Pushups or 30 seconds

Rest for 30 seconds

Squats for 30 seconds

Rest for 2 minutes, then continue on to Round 2

 

 

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