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Limited on Space: Try this Mini-Workout
By Cindy | August 11, 2007
I created this workout when I wanted to get my heart rate up in a limited space. Ships lacked space. I also needed something to condense a workout into a thirty minute timeframe due to a very hectic schedule. With five 100 degree days in a row and the forecast not improving over the next week, I thought it would be a good idea to pull out the Limited Space Workout. It’s been difficult to load the children into the car and hit the gym.
This workout is effective…
without the use of a jump rope. Imagine holding a jump rope to mimic the arm movements if you don’t have a jump rope or don’t want to use it in the house.
CAUTION: If any of the jumps cause pain to the knees or back, do not use the jump.
To determine number of jumps per minute: Set the timer and count jumps you can comfortably do in one minute. Repeat 2 times and average the number of jumps. During your workout just count your repetitions without focusing too much on the clock as you shift from the different types of jumps.
Limited Space Workout
Warm up: Walk or jog in place for five minutes. Do a few light stretches for your arms and legs.
Jump Rope: Break jumps down to 5 minute sets. Select 1 type of jump per minute for variety. Build up to 3 or 4 sets for a 15-20 minute workout.
This exercise is effective without the use of a jump rope. Imagine holding a jump rope to mimic the arm movements if you don’t have a jump rope or don’t want to use it in the house.
CAUTION: If any of the jumps cause pain to the knees or back, do not use the jump.
To determine number of jumps per minute: Set the timer and count jumps you can comfortably do in one minute. Repeat 2 times and average the number of jumps. During your workout, count repetitions without focusing on the clock as you shift to different jumps.
Types of Jumps: Pick and choose which jumps you want to incorporate into your workout.
- Regular (feet together) Jump
- Running (every other foot)
- Boxer (use both feet, but shift weight to the outer foot creating a side to side motion)
- Single Leg (alternate legs every 5 to 10 jumps)
- High Knee (This is a high impact jump: if you have knee problems do not attempt)
- Butt Kick
- Out/In (Legs spread/Legs together)
- Lunge
Goal: Pick any combination of jumps you enjoy into the sets. You can double, alternate, etc. The goal is to get your heart rate up (@60-70% Max HR). Test by doing a 10 second check (see below).
Determining Heart Rate:
- 220 – age = _____ bpm (beats per minute) Maximal Heart Rate (MHR)
- _____(MHR) – _____Resting Heart Rate = _____ bpm Heart Rate Reserve (HRR)
- _HRR_ x 60 % = ______ bpm Desired Intensity
- _HRR_ x 70 % = ______ bpm
- Add Resting Heart Rate to results of Step 3.
- Target Heart Rate = ____ - ____ bpm
- Ten second Heart rate = _____ -______ beats (Divide Target Heart Rate by 6)
For more details about your heart rate, read Heart Rate Defined: More than a Mother’s Love.
Other Exercises:
- Cardio: Jog in Place, Walk in Place, High Knee/Arm Crossover in Place, Jumping Jacks (high impact).
- Legs: Lunges, Squats, Forward (low, med, high) Kicks, Side Kicks, Back Kicks, Side Leg Lifts (up/down, forward/back).
- Arms: Circles (front, side, above, small, large), Pushups (wall, triceps-use seat of chair or steps, regular, arms far apart).
- Abs: Crunches (regular, side to side, reverse), Flutter Kicks, Leg Raises, Rest elbows on knee(hold 5-10 sec), Rope Climber–pretend to reach for the sky as you lift up.
Cool Down: Stretch.
Go Workout Mom!!! Have fun and enjoy the journey.
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Topics: Full Body Workouts |
August 12th, 2007 at 5:44 am
What I find it useful when I’m tight with time is to hop onto my trampoline for 10mins - it is a great work out to activate the lymph nodes.
September 3rd, 2007 at 6:02 am
[…] Posey presents Limited on Space: Try this Mini-Workout | Go Workout Mom posted at Go Workout Mom, saying, "With a jump rope or not, you can fit in a quality workout […]
September 3rd, 2007 at 8:21 am
Hey Cindy!
I Dugg and Stumbled this article, and included it in the FitBuff Carnival.
Please return the favor by Digging and Stumbling the carnival, because it will bring even more traffic and exposure to your article:
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