Weekly Wellness: Working Out With No Equipment and Little Time

2 years 6 months 4 weeks ago May 12, 2014 May 12, 2014 Monday, May 12 2014 Monday, May 12, 2014 9:47:00 AM CDT in News
By: Amanda Barnes, KOMU Wellness Coach

COLUMBIA - Weekly Wellness is a segment airing on KOMU 8 News at noon on Mondays. In addition to the on-air workout, there is an extra Web edition with additional workouts (see video on left).

Need a workout that you can get done in 10 - 15 minutes? Don't have any workout equipment at home? This is the workout for you! This is about moving, not about perfection. Do what you can do, but do something.

This workout will help to give you energy. It will help you to re-focus your attention. It will be time for you to take care of you (when you're so accustomed to taking care of everyone else).

If ever you've been on an airplane and hear the announcements before take-off about "putting on YOUR oxygen mask before helping those around you", this is your oxygen mask. Breathe deeply, grab a timer and here we go.

The goal of this workout is to do as many repetitions of each exercise that you can comfortably during the allotted time. If you want to track your progress, you can take a piece of paper and write down the day's date and the exercises that you will perform, then record the number of repetitions you complete each time you do the workout.

(See below for exercise descriptions.)

Beginner Workout (10 min):

  • Warm up by marching in place for 2:00
  • Crossing T to Crossing I for 1:00
  • March in place for :30
  • Alternating knee raises for 1:00
  • March in place for :30
  • Airplane circles forward for 1:00
  • March in place for :30
  • Airplane circles backward for 1:00
  • March in place for :30
  • Bridges for 1:00
  • Step touch side to side for 1:00 (cool down)

Intermediate Workout (15 min):

  • Warm up by marching in place for 2:00
  • Crossing T to Crossing I for 1:00
  • Jog in place or jump rope for 1:00
  • Repeating squats for 1:00
  • Jog in place or jump rope for 1:00
  • Alternating high knees for 1:00
  • Jog in place or jump rope for 1:00
  • Push-ups for 1:00
  • Jog in place or jump rope for 1:00
  • Triceps dips (on a chair or stairs) for 1:00
  • Jog in place or jump rope for 1:00
  • Crunches for 1:00
  • March in place 1:00 (cool down)

Exercise descriptions:

Crossing T to Crossing I: Standing tall, take arms out to the side making a large "T", move arms in a fluid motion to the front and allow your arms to cross, return them to the "T" position. From the "T" position, take both arms straight above your head to make a large letter "I", return them to the side and repeat. Letter "T" to letter "I

Alternating Knee Raises: Standing tall, bend your leg to bring your knee up so that your thigh is parallel to the floor. Pause. Return leg and switch to the other. Repeat.

Airplane Circles: Standing with arms outstretched (like a letter "T"), keep elbows locked and hands/fingers straight, and make a small tight circle motion with your arms. Pretend that your longest finger is a pen and you're drawing a circle the size of a small cup. Do both directions(forward or backward).

Bridge: Lie on your back with your feet hip-width apart and flat on the floor (your knees will be bent). Your feet should not be too close to your butt. Inhale for a few seconds and as you exhale, press your feet into the floor, squeeze your butt as you press your hips up towards the ceiling. Press high enough that your body creates a straight line from your shoulders to the top of your knees. Inhale as you pause at the top of the movement. Exhale and slowly release the position, controlling your movement as you lower your butt back to the starting position. Repeat.

Triceps Dips: Sit in a sturdy chair with your hands on the outside of your hips, heels of your hands on the edge of the chair with your fingers gripping the edge of the chair. Take your legs out away from the chair as you slide your butt off the seat. Support your weight in your hands, bend your elbows behind you as you lower your weight down towards the floor. Your goal is to allow your upper arm to be parallel to the ground before pressing your body back to the starting position. Try to allow your weight to be held in your arms, not in your legs.

Amanda K Barnes
Certified Personal Trainer
www.bebybarnes.com

amanda@bebybarnes

Weekly Wellness

Related Stories

More News

Grid
List
FULTON - A Tebbetts man has been charged with several felonies following his arrest Wednesday night. Callaway County deputies... More >>
2 hours ago December 09, 2016 Dec 9, 2016 Friday, December 09 2016 Friday, December 09, 2016 8:42:00 AM CST in News
ST. LOUIS (AP) — St. Louis police are investigating after two people in a car were shot while the vehicle... More >>
3 hours ago December 09, 2016 Dec 9, 2016 Friday, December 09 2016 Friday, December 09, 2016 7:50:20 AM CST in News
ST. LOUIS (AP) — A St. Louis teenager is facing charges in the shooting death of a cab driver. ... More >>
3 hours ago December 09, 2016 Dec 9, 2016 Friday, December 09 2016 Friday, December 09, 2016 7:47:18 AM CST in News
MARSHFIELD (AP) — A man has pleaded guilty to a deadly hit-and-run crash outside a southwest Missouri bar. ... More >>
3 hours ago December 09, 2016 Dec 9, 2016 Friday, December 09 2016 Friday, December 09, 2016 7:34:13 AM CST in News
KANSAS CITY (AP) — Police are investigating the discovery of two men found dead in a Kansas City home as... More >>
4 hours ago December 09, 2016 Dec 9, 2016 Friday, December 09 2016 Friday, December 09, 2016 6:41:47 AM CST in News
COLUMBIA – Starting Friday, Dec. 9, the redistricting committee for Columbia Public Schools elementary and secondary education can hold additional... More >>
7 hours ago December 09, 2016 Dec 9, 2016 Friday, December 09 2016 Friday, December 09, 2016 3:43:00 AM CST in News
JEFFERSON CITY - A bill pre-filed on December 1 would limit the time the Missouri government can use automatic license... More >>
8 hours ago December 09, 2016 Dec 9, 2016 Friday, December 09 2016 Friday, December 09, 2016 3:11:00 AM CST in News
MOBERLY - A Moberly Police Officer attempted to stop a vehicle near Logan Street and Morley Street after learning it... More >>
15 hours ago December 08, 2016 Dec 8, 2016 Thursday, December 08 2016 Thursday, December 08, 2016 8:22:00 PM CST in News
COLUMBIA - The Columbia Fire Department responded to a person on fire at 3201 Creasy Springs Road, Bear Creek Trail... More >>
15 hours ago December 08, 2016 Dec 8, 2016 Thursday, December 08 2016 Thursday, December 08, 2016 7:40:00 PM CST in News
COLUMBIA – The Planning and Zoning Commission approved a new subdivision on Ridgemont Drive and a road extension on Ridgefield... More >>
15 hours ago December 08, 2016 Dec 8, 2016 Thursday, December 08 2016 Thursday, December 08, 2016 7:37:00 PM CST in News
COLUMBIA - Local groups decorated duffel bags and filled them with presents to donate to children with chronic illnesses this... More >>
15 hours ago December 08, 2016 Dec 8, 2016 Thursday, December 08 2016 Thursday, December 08, 2016 7:27:00 PM CST in News
COLUMBIA - With temperatures falling into single digits, winter weather has arrived in Columbia. But not everybody has a place... More >>
16 hours ago December 08, 2016 Dec 8, 2016 Thursday, December 08 2016 Thursday, December 08, 2016 6:49:00 PM CST in News
COLUMBIA – Drivers should think about checking their headlights because the Insurance Institute for Highway Safety (IIHS) announced headlights were... More >>
16 hours ago December 08, 2016 Dec 8, 2016 Thursday, December 08 2016 Thursday, December 08, 2016 6:46:00 PM CST in News
JEFFERSON CITY (AP) — Missouri's Republican Gov.-elect Eric Greitens spent more on his campaign than what's been spent total on... More >>
17 hours ago December 08, 2016 Dec 8, 2016 Thursday, December 08 2016 Thursday, December 08, 2016 6:06:55 PM CST in News
ST. LOUIS (AP) — Two men have pleaded guilty to the $2 million robbery of an armored car, an inside... More >>
18 hours ago December 08, 2016 Dec 8, 2016 Thursday, December 08 2016 Thursday, December 08, 2016 5:17:47 PM CST in News
JEFFERSON CITY (AP) — T he Missouri Supreme Court has struck down a law that denies bail to criminal defendants... More >>
18 hours ago December 08, 2016 Dec 8, 2016 Thursday, December 08 2016 Thursday, December 08, 2016 5:12:55 PM CST in News
KANSAS CITY (AP) — Colleges that expel students whom they suspect of sexual assault are being asked to specify the... More >>
18 hours ago December 08, 2016 Dec 8, 2016 Thursday, December 08 2016 Thursday, December 08, 2016 5:08:29 PM CST in News
ST. LOUIS (AP) — A suburban St. Louis man has been sentenced to more than eight years in prison for... More >>
18 hours ago December 08, 2016 Dec 8, 2016 Thursday, December 08 2016 Thursday, December 08, 2016 5:05:21 PM CST in News
Columbia, MO
Broken Clouds 23°
12pm 26°
1pm 27°
2pm 29°
3pm 29°

Select a station to view its upcoming schedule:

Coming Up Next

11:00a
Rachael Ray
12:00p
KOMU 8 News @ Noon
12:30p
Inside Edition
11:00a
Jerry Springer
12:00p
Jerry Springer
1:00p
Maury

Tonight's Schedule

7:00p
Caught on Camera with Nick Cannon
8:00p
Dateline NBC
7:00p
The Vampire Diaries
8:00p
Crazy Ex-Girlfriend
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Seinfeld