Friday: Not Your Granny’s Water Aerobics
The Plan: Dive into a fun and energizing workout using water as resistance. Make use of those HOA dues, apartment amenities or city facilities by seeking out your local pool.
Get Moving: Doing regular exercises in the pool is an entirely different experience. The water provides a lot of resistance and eases the impact. Personally, I think it feels easier, but don’t think it’s not working. Once you exit the pool and feel your legs of Jell-o, you’ll understand what I mean. The following are suggested exercises. Order and repetitions will depend on the amount of people in the pool and your fitness level. Being in the water is just plain fun, so simply keep moving with the exercise that you want to try next.
1. Kickboard Laps–I purchased a couple of inexpensive kids’ kickboards at Target several years ago. They’re great for swimming the length or width of the pool. It brings the intensity down from all-out swimming and provides a level of security by having a floating device with you as your muscles begin to fatigue. Begin on one side of the pool. With your arms and kickboard extended in front of you, flutter kick your legs which are extended straight out behind you. Proceed down the length of the pool and back again with your legs kicking in that small up and down motion.
2. Squats–In the shallow end of the pool, stand with your feet shoulder width apart. Slowly bend your knees and sit back like you are sitting in a chair. Make sure your knees do not extend over your toes. You’re sitting back, not forward. Raise up again squeezing your gluts.
3. Squats with Knee Lift–It’s the same basic motion as the previous exercise, except that you lift one knee up as you are raising back up from the squat. Alternate legs with the knee lift.
4. Jumping Jacks–Stay toward the shallow end. Jump out and together using the water as resistance. Your arms can go out and back down to your sides as you do the exercise. I keep mine bent at a 90 degree angle like doing a side lateral raise.
5. Bunny Hops–This jump brings your knees tucked into your chest and back down again.
6. Knee Lifts–Lift one knee up in front of you at a time alternating legs. Try touching your opposite hand to the opposite knee as it lifts. This little twist will work your waist line.
7. Kickbox–Try doing front kicks, side kicks (keep knee facing forward), rear kicks, upper cuts, and cross punches.
8. Walk or Jog Across the Pool–Stay toward the shallow side, and walk or jog across the width of the pool. As you turn to go back, you will be met by the extra water resistance you created going across the pool.
9. Whirlpool–If you have multiple people with you, form a circle. Either walk or jog in one direction. Turn and go in the opposite direction. The resistance is awesome!
10. Lunges–In the shallow end, step forward with one leg, bending the knee without going over your toes. Move forward with the next leg. Make your way across the pool and back again.
11. Milk Jug March–Punch two empty milk jugs down to your sides as you march.
12. Milk Jug Abs–In a little deeper water, extend your arms out to the sides holding a gallon milk jug in each hand. Bring your knees into your chest in a tucked position. You can add a twist to engage your obliques.
Tips: Remain aware of the sun. Stay hydrated and wear sunscreen. Choose a swimsuit that fits well and is conducive to the workout not just your vanity. For added comfort, try wearing water shoes to do the exercises (except the Kickboard Laps). Find a time of day when the pool is less crowded so you have room to swim laps or move across the pool. I’ve found right at opening (10am) is a good time at my pool. Perhaps dinner time or evening would work too. Have fun with this one!
Thursday: Kickin’ It
The Plan: Grab a soccer ball, some cones (water bottles or plastic cups work too), a towel, and the mindset of a superstar athlete. Challenge your muscles in different ways by doing drills inspired by sports you don’t typically play.
Get Moving:
1. Line up a series of 6-8 cones in a nice open area outside. Kick the ball back and forth between your feet as you weave around the outside of the first cone, between the first two cones, around the outside of the second cone, and then between the second and third cones. Continue to slalom your way down through the cones and back again.
2. Pick up the ball. Stand with your feet shoulder width apart and knees slightly bent. Pass the ball from one hand to the other in front of your body. Then pass it from one hand to the other behind your back. The ball will be orbiting your body while your hips rotate as if they were keeping a hula hoop in motion. Circle around about 10 times and reverse directions for 10.
3. Bend your knees deeper. Pass the ball through and around your legs in a figure 8 pattern 10 times. Reverse for 10.
4. Place the ball on the ground in a spot where it will not roll. Tap your right foot on the ball and then quickly switch to your left foot. Rapidly switch feet 20 times.
Repeat these 4 exercises 2-3 times
5. Lay down on your back on top of your towel. Place the soccer ball between your feet and ankles. Slowly begin a windmill motion side to side with your legs. Be sure to keep your shoulders and torso flat on the towel. This takes a lot of core control. Just do the best you can. Try 2 sets of 8-10.
Tips: Exercising outdoors in the summer can be a challenge because of the heat. Try to workout early in the morning or later in the evening to avoid the high temperature and sun’s intensity. Keep a water bottle close at hand, and use it. If you don’t have a soccer ball, use a playground ball or volleyball. Our muscles and mind tend to go into autopilot when we do the same workout over and over again. That’s why it’s a great idea to step outside of your comfort zone and try something new. It stimulates the mind and muscles in new ways helping to break through plateaus. Don’t take yourself too seriously. Trying new activities may be awkward at first. Do the best you can and be able to laugh at any blunders along the way. As long as you’re moving, you’re doing it right!
Wednesday: I “Can” Workout!
The Can Plan: You can use items you already have to get a great workout. Shop your pantry for 10-12 cans of food. I know you stocked up when they were on sale.
Get Moving:
Exercise 1: Green Bean Hop
Line up 6 cans in a row. Hop to the outside of the first can, then jump back in between cans. Continue down the line of cans and back again.
Low impact modification–Do an “out, out, in, in” motion with your feet instead of hopping. So march out (right foot), out (left foot) straddling the first can and then in (right foot), in (left foot) to wind up between cans. Lead with your right foot going down the line of cans and your left foot as you turn around and work your way back to the start.
Exercise 2: Grapevine Can-Can
Using the same setup as in the previous exercise, stand to the left side of the first can. Leading with your right foot, do a grapevine (side, back, side, tap) through the first two cans. Do two step touches starting with the left foot. Then proceed through the next pair of cans doing a grapevine with your left foot leading. Follow that with two step touches starting with your right foot. Work your way down the line of cans and back again.
Repeat Exercises 1 and 2.
Exercise 3: Upper Body 4 Square
Place 4 cans on the floor to form the shape of a square leaving enough room to stand comfortably between the cans. Consider each side of the square a different station. Give each person participating 2 cans to use as weights.
1. Bicep Curls: Start with your arms down by your sides palms up. Bend at the elbows bringing the cans toward your shoulders. Slow and controlled, lower the cans back down to the starting position. Repeat 10 times.
2. Overhead Shoulder Press: Start with your elbows bent 90 degrees, cans to the sides of your head, and your palms facing out. Slowly straighten your arms so that the cans meet above your head. In a controlled motion, lower the cans back down to the starting position. Repeat 10 times.
3. Overhead Tricep Press: Start with your arms extended above your head, elbows close in, and your palms facing inward. Keeping your elbows close to your head, slowly lower the cans down toward your back and then up again. Do not lock out your elbows. You are targeting the muscles on the back of your arms. Repeat 10 times.
4. Side Lateral Raises: Start with your arms bent 90 degrees, elbows in at your waist and palms facing inward. Slowly raise your arms to the side keeping the 90 degree bend. At the top of the motion, think of it as if you were pouring coffee. Slowly lower your arms back down again. This is a great exercise for your shoulders. Repeat 10 times.
Rotate through the four stations twice.
Exercise 4: Corn & Bean Shuffle
One Person: Place 5 cans of corn (or whatever you have) on one side of the room and 5 cans of beans (again use what you have) on the other side of the room. Pick up a can of corn and walk or run down to the other row of cans. Switch the can of corn for a can of beans and return to the corn side. Repeat until all of the cans of corn are on the bean side and all of the cans of beans are on the corn side.
*If bending down is an issue, set the cans on tables or chairs. If you can walk, you can do this.
Two or More People: Give each person 3 cans on each side, and make it a race.
Exercise 5: Abs of Tin
One Person Beginner: Stand with your feet firmly planted and knees slightly bent. Holding 2 cans and keeping your lower body stationary, twist to the right and then back to the center. Twist to the left and then back to the center. Go for two sets of 10.
One Person Advanced: Holding 2 cans, lay down on your back with your knees bent. Slowly raise up pressing the small of your back toward the floor in a crunch-like motion. Twist to the right, then back to the center, and lower yourself back down slowly. Raise up again and twist to the left. Twist back to the center, and lower down again. Try to do two sets of 8-10.
Two People: Stand back to back with your workout buddy. One person has 2 cans. Both people reach up overhead passing the cans from one person to the other. Then both people bend to pass the cans back between the legs. Do 10 repetitions and then reverse leads. Do this sequence twice.
A Can Clan: Stand in a circle with your backs facing each other. Every other person has 2 cans. Keeping your feet firmly planted and your hips facing forward, twist to hand the cans to the next person. Slowly continue to pass the cans around the circle. Switch directions. Repeat the sequence two or three times.
Tips: Modify these exercises to fit your fitness level. You CAN do this! Once you finish your workout, you have healthy vegetables readily available for lunch. You know how much I love items with multiple uses! Get creative with other items around the house too. You can use water bottles as weights to do upper body exercises. If you’ve tried my ideas found on the main “Around the House” page, you probably have a big jug of vinegar on hand. That can make a great weight to hold while doing squats. On heavy lifting days, I just pick up Sid a couple of times. Get creative, and get moving. Who cares if it seems silly as long as you’re moving and having fun?! Enjoy yourself!
Tuesday: Tour de Neighborhood
The Plan: 20-30 minute bicycle ride
Get Moving: Dust off that old bike sitting neglected in your garage, and take it for a spin around the neighborhood. Make sure the tires are pumped up for optimal performance. Choose a time of day and route with minimal traffic. If you live near a trail, even better! Remember, it’s not a race–enjoy the ride!
Tips: ALWAYS wear a helmet, and take a water bottle or two. Don’t wear earphones as you need to be able to hear the cars around you. I have played music from my phone in a pouch on my bike. That’s more like listening to the radio in a car than totally tuning everything out while you ride. The Rails -to-Trails conservancy has done a wonderful job of converting old rail lines into public trails across the country. The ones I have been on up north are beautiful–the trees arc over the trail running along a river making for a very scenic and enjoyable ride. Check out www.railstotrails.org to find out more about this program and if there’s a trail near you. It might be worth a day trip to drive to one.
Monday: Interval Training
Interval training is a great way to boost your fitness level. It’s adding bursts of intensity to an otherwise steady pace. If you want to get into running, I think it’s the fastest and easiest way to get there. You definitely don’t have to be a runner to obtain the benefits of this type of exercise though. A brisk walking pace will provide enough extra push to give you a great workout. The principle of interval training can also be applied to other disciplines of exercise like cycling, rollerblading and swimming.
The Plan: Hit the pavement walking. The goal is 20-30 minutes alternating between a nice steady pace and increased intensity.
Get Moving: Start with a nice comfortable walking pace. If you’re just beginning, I suggest using the terrain as a guide to the intervals. As you go downhill, increase the pace. Either walk faster or jog. As you go uphill, downshift back into your slower steady pace. Make sure you finish your workout with a nice cool down walk. You can also time your intervals. For example, walk four minutes and jog one. You can adjust that based on your fitness level. Listen to your body. It will tell you when to push and when to back off the throttle. Just do the best you can. You’re out there moving, and that counts!
Tips: Make it as fun and as comfortable as possible. I love listening to tunes on my smartphone while working out. It’s a great motivator, and if I can hear myself breathing, I tend to fixate on that which is not a great source of motivation for me. Just be sure to stay alert to your surroundings. Wear sunscreen. I do not recommend putting it on your forehead though. As you sweat, it will run into your eyes. That is unpleasant. Instead, try a visor and sunglasses.
These can and ball exercises are great for anyone any age. They will for sure help me out. Great for people with a lot of shoulder stress. Thanks for sharing this. I need to get started at this.
Please give them a try, and let me know how they work for you.
Fantastic “Can Do” weekly fitness achievable by anyone by getting up off the couch! And fun stuff!
Wow, Coke, what great ideas! No excuses for anyone not to get moving.
I can get moving! Awesome ideas for easy exercise!