Quick & Dirty Thursday Workout!
C. Jump Squats
This workout isn’t complicated, and most of you will be able to finish it in only about 10 minutes.
Directions: Do 10 Burpees, 10 pushups, 10 jump squats…. then 9 Burpees, 9 pushups, 9 jump squats… work your way down all the way to 1!
** Modify the moves as you need to.
CHALLENGE: Instead of 10, start at 15 (or 20) and work your way down to 1 (or as far as you can). You can also go all the way down to 1, then move back up the pyramid.
Ready? Set? GO!!
•Ab Exercises You Can Actually Do in Your Bed!
•3 Simple Belly Exercises You Can Do in Bed
•Flat Stomach: Quickie Workout in Bed
•Easy Ab Workout in Bed (i think she stops talking at around 2:20-ish)
•Abs in Bed
[First 2 are websites, last 3 are videos]
Put your desk to use
Shape your arms with a challenging variation of the standard push-up. With your desk up against a wall, place your hands on the edge a little wider than shoulder-width apart. Keep your feet on the ground, back flat and chest in line with the edge of the desk. Slowly lower your chest down, bending at the elbows until you’re about 6 inches from the desk. Push your body back up to the starting position. Try to work your way up to 3 sets of 15.
Burn off that late-night snack
Need an energy boost? Instead of reaching for food, opt for a quick cardio blast by alternating 3 sets of 20 stadium runs and 20 jumping jacks. For stadium runs, start with hands on the floor and feet shoulder-width apart. Use a thrusting motion to bring your right knee into the chest. As the right foot goes back to starting position, raise your left knee. Be sure to have a slight bend in the elbow and keep your abs tight.
Get six-pack abs
Tone your tummy with the help of your textbooks. Lay face up on a mat or towel with knees bent and feet on the floor. Hold your heaviest course book directly over your head with both hands. Keeping your abs tight, slowly lift your head and shoulder blades off the towel, lifting the book in the air. Hold for 1 second then slowly release, working your way up to 3 sets of 20.
Use your bed for more than sleeping
Sculpt your arms from the comfort of your bed by doing dips. Sit on the edge of the bed with your hands next to hips. Move your hips in front of the bed, bend your elbows and lower a few inches while keeping your butt close to the bed. Don’t sink into the shoulders or lower past 90 degrees. Push back up and repeat for 3 sets of 15.
Get off your butt
Use your desk chair as a prop for shaping your backside with these squats. Place your feet shoulder-width apart and squat down slowly as you sit back on your heels. Lower as far as you can while keeping your knees behind toes and not going below 90 degrees, then return to starting position. Try putting a chair behind you and act like you’re about to sit down, pulling up before actually sitting. Do 3 sets of 10. Want an extra challenge? Use an explosive jump to get up from the bent position and you’ll burn more calories.