London 2012, the Olympics are here!! Athletes from all over the world gather to compete in a variety of events with one goal in mind: find the best of the best. While the athletes on television are sweating, the rest of the world sits on the couch watching and snacking; the irony is overwhelming. Oh hey, I have an idea! Why not join them? I’m not advising you to try pole vaulting over the monkey bars at the local park, I am however saying that rather than just sitting on the couch watching the Olympics, move a little. Let’s call it Living Room 2012! Lol Here’s some ideas for exercises you can do in the comfort of your own living room
- Sit up nice and tall on the edge of the couch, place your hands on either side of you on the edge of the couch. Make sure your chest is high, shoulders are back and your core is tight. Keeping your feet firmly planted in front of you (knees should be a 90 degree angle), straighten your arms and lift yourself off the couch, move your fanny out a bit so your pelvis is out past the edge of the couch cushion. Slowly lower yourself by bending your elbows until they are bent at a 90 degree angle and then raise yourself back up by straightening them again. You should feel the burn in the back of your arms. Do three sets of 15 with a 30 second rest between each set.
- Lying flat on the floor, press your lower back to the ground. Place your hands behind your head for support (and to take the strain out of your neck), then bring knees up to about a 45 degree angle. Slowly go through a bicycle pedaling motion, touching your left elbow to your right knee, then your right elbow to your left knee. Keep an even and relaxed breathing pattern throughout the entire set. Do three sets of 20 crunches with a 30 second rest between each set
Seated Dumbell Shoulder Press:
- Sitting on a bench, holding a dumbbell (or a can of soup…hey, try it out for yourself before you start laughing;) You might just be surprised) in each hand at shoulder height with your palms facing each other and your feet about hip width apart and flat on the floor, fully extend your arms; raising the weights above your head. When your arms are fully extended, your biceps should be next to your ears. This is the top of the motion. Lower the weights back down to the starting position just above the shoulders and then repeat. Do three sets of 15 reps with 30 second rests between each set.
- Lay flat on your stomach with your arms straight out in front of you and your legs straight out behind you. Keep your arms and legs shoulder-width apart throughout the entire exercise. Lift your legs and arms, at the same time, as high as you can off the ground. Make sure to control each movement nice and slow to prevent pulling any muscles. Do three sets of 20 with 30 second rests between each set.
- Begin by placing your feet hip width apart on the floor. Make sure to stand nice and tall with your core engaged, your chest out and your shoulders back. Holding the weight (dumbbell, weight plate, kettlebell or hey even your briefcase) in your right hand, begin sliding the weight down the outside of your right leg until you can feel a good stretch in your left side. Engaging your core, bring yourself back up to the starting position. Do three sets of 15-20 reps (make sure you do both sides per set). Because you are working your sides alternatively, there is no need for a 30 second rest between each set. One side is getting rest while the other side works.
Okay, there’s a few ideas to get you started. Get your wheels turning, what else can you think of? The possibilities are numerous!! You won’t walk away with a gold medal but you will walk away having burned an extra 300 calories, and hey, that’s not a bad gig at all! Keep up the good work, I’m rooting for you!