After teaching, I like to spend McKenzie's waking hours either running errands (yay groceries!) or doing something fun/enriching with her. Then we would go home for her nap and I either fill the time with house cleaning, freelance work, or some mommy time (aka catch up on my DVR). And since her nap is so late in the day, Mac is usually home or on his way home by the time she's awake once again.
But,
So, for those of you looking to make the most of the nap time hours (or an upcoming hospital stay haha), like me, here's a workout just for you!
CARDIO WARM UP - no resistance bands needed
Elevated Plank Jacks - 30 seconds
Toe Taps with Speed Bag Arms - 30 seconds
Elevated Mountain Climbers - 30 seconds
High Knees - 30 seconds
Repeat these exercises 3-4 times before continuing on
ARMS
Overhead Lat Pull - 15 reps
Place each end of the resistance tube in each hand. Start with hand above your head with arms by your ear. Slowly pull your arms down and apart until the center of the band touches your chest. Slowly return the band to your starting position to complete your first rep.
* To increase intensity, choke up on the resistance tube or fold it in half, grabbing both handles in one hand and the center fold in the other.
Tricep Extensions - 10 reps each side
Begin with one arm bent behind your head holding one end of your band and the other bent upward (toward the small of your back) holding the other end of your band. Click here for a visual example. Slowly pull fists apart - so the top arm is extended straight above your head and the and the other arm is extended straight down toward your buttocks. Click here for visual. Slowly return to your starting position to complete your first rep.
* To increase in tensity choke up on the tubing or wrap excess tubing around your fist.
Begin with one arm bent behind your head holding one end of your band and the other bent upward (toward the small of your back) holding the other end of your band. Click here for a visual example. Slowly pull fists apart - so the top arm is extended straight above your head and the and the other arm is extended straight down toward your buttocks. Click here for visual. Slowly return to your starting position to complete your first rep.
* To increase in tensity choke up on the tubing or wrap excess tubing around your fist.
Chest Press - 15 reps
Place the center of the tubing at the small of your back, grabbing each end of the tubing. With elbows out, bent to a 90 degree angle and parallel to the ground, slowly extend arms until they are straight out, in front of your chest (think of a push-up). Return arms to starting position to complete your first rep.
Place the center of the tubing at the small of your back, grabbing each end of the tubing. With elbows out, bent to a 90 degree angle and parallel to the ground, slowly extend arms until they are straight out, in front of your chest (think of a push-up). Return arms to starting position to complete your first rep.
* To increase in tensity choke up on the tubing or wrap excess tubing around your fist.
Bicep Curls - 15 reps
Position the center of your resistance band beneath your feet. Grab the end of the tubing in either hand. keeping elbows stationary, and by your hips, slowly lift your hands from their resting position by your knee toward your shoulder. Slowly return to your knee to complete one rep.
* To increase in tensity choke up on the tubing or wrap excess tubing around your fist.
Bicep Curls - 15 reps
Position the center of your resistance band beneath your feet. Grab the end of the tubing in either hand. keeping elbows stationary, and by your hips, slowly lift your hands from their resting position by your knee toward your shoulder. Slowly return to your knee to complete one rep.
* To increase in tensity choke up on the tubing or wrap excess tubing around your fist.
Repeat these exercises 3-4 times before continuing on
LEGS
LEGS
Abductor Pulls - 10 reps each side
While on your back, bend your left knee with foot flat on the couch (or floor if you need more room). extend right leg straight in the air. Place the center of the tubing across the bottom of your, extended, right foot. Cross the band over the top of your foot and grab each end in either hand. Place your left hand at your let hip and extend your right arm out to the side (see visual example here). Slowly lower your right leg out to the side and return to starting position to complete your first rep.
* To increase in tensity choke up on the tubing or wrap excess tubing around your fist.
Leg Press - 25 reps
With knees together and tucked in toward your chest, place bands under the bottom of your feet. Grab either end of the band with each hand and position arms in a static high row position. Slowly extend legs until fully extended and hovering just slightly above the ground. Return to starting position to complete your first rep.
* To increase in tensity choke up on the tubing or wrap excess tubing around your fist.
Adductor Crossovers - 10 reps each side
Sit with both legs extended straight in front of you. place one foot in one handle of the resistance band and grab the other end with the hand on the same side, choking up on the band as needed to obtain the desired resistance. Slowly elevate the banded leg and cross it over the opposite leg - like you were going to cross your legs. Keep leg extended and return to starting position to complete your first rep.
* To increase resistance, choke up on tubing and extend arm out to the side.
While on your back, bend your left knee with foot flat on the couch (or floor if you need more room). extend right leg straight in the air. Place the center of the tubing across the bottom of your, extended, right foot. Cross the band over the top of your foot and grab each end in either hand. Place your left hand at your let hip and extend your right arm out to the side (see visual example here). Slowly lower your right leg out to the side and return to starting position to complete your first rep.
* To increase in tensity choke up on the tubing or wrap excess tubing around your fist.
Leg Press - 25 reps
With knees together and tucked in toward your chest, place bands under the bottom of your feet. Grab either end of the band with each hand and position arms in a static high row position. Slowly extend legs until fully extended and hovering just slightly above the ground. Return to starting position to complete your first rep.
* To increase in tensity choke up on the tubing or wrap excess tubing around your fist.
Adductor Crossovers - 10 reps each side
Sit with both legs extended straight in front of you. place one foot in one handle of the resistance band and grab the other end with the hand on the same side, choking up on the band as needed to obtain the desired resistance. Slowly elevate the banded leg and cross it over the opposite leg - like you were going to cross your legs. Keep leg extended and return to starting position to complete your first rep.
* To increase resistance, choke up on tubing and extend arm out to the side.
Repeat these exercises 3-4 times before continuing on
CORE - no resistance bands needed
Crunches - 25 reps
Oblique ankle taps - 20 reps each side
V Sit - hold for 45 seconds
Bicycles - 20 reps
Repeat these exercises 3-4 times
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