Weekly Wellness: Working Out With No Equipment and Little Time

3 years 3 months 1 week ago Monday, May 12 2014 May 12, 2014 Monday, May 12, 2014 9:47:00 AM CDT May 12, 2014 in News
By: Amanda Barnes, KOMU Wellness Coach
loading

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
PIKE COUNTY, Mo. - A man was charged with first degree murder and armed criminal action after Alexander Koch died... More >>
1 hour ago Saturday, August 19 2017 Aug 19, 2017 Saturday, August 19, 2017 4:32:00 PM CDT August 19, 2017 in News
COLUMBIA - With mid-Missouri preparing for the upcoming eclipse on Monday, Laws Observatory played host to an event made to... More >>
2 hours ago Saturday, August 19 2017 Aug 19, 2017 Saturday, August 19, 2017 3:18:00 PM CDT August 19, 2017 in News
ST. LOUIS (AP) — A former school bus driver in eastern Missouri has been sentenced to 20 years in prison... More >>
3 hours ago Saturday, August 19 2017 Aug 19, 2017 Saturday, August 19, 2017 1:58:58 PM CDT August 19, 2017 in News
JEFFERSON CITY - With the eclipse nearly here, crews in Jefferson City were busy preparing for festivities Saturday. On... More >>
4 hours ago Saturday, August 19 2017 Aug 19, 2017 Saturday, August 19, 2017 1:19:00 PM CDT August 19, 2017 in Eclipse Planning
KANSAS CITY (AP) — A Confederate memorial in Kansas City was vandalized with graffiti overnight. Local media show someone... More >>
4 hours ago Saturday, August 19 2017 Aug 19, 2017 Saturday, August 19, 2017 12:41:00 PM CDT August 19, 2017 in News
JEFFERSON CITY (AP) — Missouri's child abuse hotline now accepts out-of-state calls. First lady Sheena Greitens said she learned... More >>
6 hours ago Saturday, August 19 2017 Aug 19, 2017 Saturday, August 19, 2017 11:06:17 AM CDT August 19, 2017 in News
COLUMBIA – The University of Missouri will host and sponsor numerous events this weekend leading up to Monday’s total solar... More >>
6 hours ago Saturday, August 19 2017 Aug 19, 2017 Saturday, August 19, 2017 10:58:00 AM CDT August 19, 2017 in News
CHAFFEE (AP) — A southeast Missouri man is facing murder conspiracy charges for allegedly trying to hire a hit man... More >>
6 hours ago Saturday, August 19 2017 Aug 19, 2017 Saturday, August 19, 2017 10:55:54 AM CDT August 19, 2017 in News
KANSAS CITY (AP) — In towns and cities along the path of the solar eclipse, some school districts are seizing... More >>
6 hours ago Saturday, August 19 2017 Aug 19, 2017 Saturday, August 19, 2017 10:47:03 AM CDT August 19, 2017 in News
COLUMBIA - Firefighters will be hitting the street with their boots in their hands. Columbia Fire Department will... More >>
12 hours ago Saturday, August 19 2017 Aug 19, 2017 Saturday, August 19, 2017 5:00:00 AM CDT August 19, 2017 in News
JEFFERSON CITY - Helias Catholic High School won’t have to borrow Jefferson City High School’s stadium anymore after it opened... More >>
22 hours ago Friday, August 18 2017 Aug 18, 2017 Friday, August 18, 2017 7:18:00 PM CDT August 18, 2017 in News
JEFFERSON CITY (AP) — Missouri State Parks officials say they can't verify that solar eclipse glasses the agency sold meet... More >>
22 hours ago Friday, August 18 2017 Aug 18, 2017 Friday, August 18, 2017 6:48:40 PM CDT August 18, 2017 in Eclipse Events
ST. LOUIS (AP) — Attorneys for a Missouri man convicted of killing a former St. Louis Post-Dispatch reporter 19 years... More >>
23 hours ago Friday, August 18 2017 Aug 18, 2017 Friday, August 18, 2017 6:30:00 PM CDT August 18, 2017 in News
CALLAWAY COUNTY - Seth MacVittie, 36, of Fulton, is under investigation of escape from the Callaway County Jail Friday. ... More >>
23 hours ago Friday, August 18 2017 Aug 18, 2017 Friday, August 18, 2017 6:07:00 PM CDT August 18, 2017 in News
PETTIS COUNTY - The man shot and killed at a trailer park outside the Sedalia city limits Thursday afternoon has... More >>
1 day ago Friday, August 18 2017 Aug 18, 2017 Friday, August 18, 2017 5:12:00 PM CDT August 18, 2017 in Continuous News
COLUMBIA - UPDATE: The suspect is now in custody and was processed in the Boone County Jail Friday evening. ... More >>
1 day ago Friday, August 18 2017 Aug 18, 2017 Friday, August 18, 2017 4:16:00 PM CDT August 18, 2017 in Top Stories
KANSAS CITY (AP) — Two U.S. senators from Kansas and Missouri say an emphasis on protecting the nation's food supply... More >>
1 day ago Friday, August 18 2017 Aug 18, 2017 Friday, August 18, 2017 4:11:00 PM CDT August 18, 2017 in News
FULTON - Dr. Benjamin Ola Akande stepped down as the 21st president of Westminster College Friday to pursue jobs in... More >>
1 day ago Friday, August 18 2017 Aug 18, 2017 Friday, August 18, 2017 4:03:00 PM CDT August 18, 2017 in Continuous News
Columbia, MO
Broken Clouds 89°
6pm 88°
7pm 85°
8pm 80°
9pm 77°

Select a station to view its upcoming schedule:

Coming Up Next

5:30p
NBC Nightly News with Lester Holt
6:00p
Monster Energy NASCAR Cup Series
10:00p
KOMU 8 News @ 10
5:30p
Cops Reloaded
6:00p
Cheaters
7:00p
Family Guy

Tonight's Schedule

6:00p
Monster Energy NASCAR Cup Series
7:00p
Family Guy
7:30p
Family Guy
8:00p
Bob's Burgers
8:30p
Bob's Burgers
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Seinfeld