No time? No money? Try the ‘Busy Mom’ workout
BY BETH ENGELMAN Mommy on a Shoestring January 9, 2012 2:06PM
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Raise the barre
Looking to shake up your workout? Try one of the uber-popular “barre classes” that are offered throughout the Chicago area. Barre classes combine yoga, Pilates and ballet to provide a full-body toning and conditioning workout that helps increase flexibility, mobility and strength.
“It’s the only exercise that really changed my body,” said Leanne Kurtzweil, co-owner of The Dailey Method studio in Kenilworth.
Like many exercise programs, the more you do The Dailey Method, the stronger you’ll become, but Kurtzweil (who is a new mother herself) knows that coming to the studio isn’t always possible. “We offer child care which we hope will help the busy mom,” says Kurtzweil, “but a great supplement is our No Excuses DVD. The DVD provides two different workouts and is an effective way to practice TDM on days when coming to the studio is not possible.”
For more information about The Dailey Method and its at-home video, visit www.thedaileymethod.com/northshore.html.
Article Extras
Updated: January 19, 2012 1:06PM
Getting in shape has never been easier with this at-home, full-body workout designed by personal trainer John Balitchik (johnbalitchik.wordpress.com). This 30-minute workout is the perfect antidote to those days when you just don’t have time to go to the gym.
To get started, find a spot where you can spread out. You’ll also need a 6-pound medicine ball and a half-dome Bosu ball, which you can buy at any sporting goods store.
If your workout area is carpeted, you’ll need two large furniture moving sliders (available at office supply or hardware stores). If you’re exercising on hardwood floors, two dishtowels work equally as well.
This workout consists of two circuits, each of which includes a number of different exercises. Be sure to complete each exercise three times before moving on to the next circuit.
CIRCUIT 1
Mountain climbers
(with furniture moving sliders/towels)
Place hands on the floor, slightly wider than shoulder width apart.
Place feet on sliders or towels with left leg bent forward and right leg extended long.
Keep hands firmly in place while quickly sliding the position of your feet so that your left leg is now extended and your right leg is bent.
Continue sliding legs backwards and forwards (in opposite directions) for 30-60 seconds.
Plank jacks
(with furniture moving sliders/towels)
Get in “plank position” with forearms on floor and legs extended long.
Place feet on towels or sliders.
Slide your feet into a wide “V” (as though you were doing a jumping jack). Then slide them back to starting position.
Continue to slide legs out and in while forearms remain firmly in place for 30-60 seconds.
Planks
Get in “plank position” with forearms on floor and legs extended long.
Tighten core as you hold this position for 30-60 seconds.
Backward lunge, high knee lift
(with 6-pound medicine ball)
Get ready to feel like a Rockette!
Stand with feet shoulder width apart.
Hold the medicine ball in front of you.
Slowly lunge backwards with your right leg being sure to bend your knees up to 90 degrees.
Push your right foot off the floor and raise your right knee high in the air before placing your foot back to its starting place.
Continue the exercise until you have done 15 reps on each leg.
CIRCUIT 2
Bosu push-ups
Get in Bosu push-up position with feet on Bosu and hands on floor (shoulder width apart).
Slowly do a push-up so that your arms bend at least 90 degrees before pushing back up. Repeat exercise until you have completed 15 push-ups.
Single leg toes taps (on a Bosu)
Get in Bosu push-up position.
Keep your right leg straight as you slowly lift it up and tap the floor to the right of the Bosu.
Return your leg to starting position and repeat.
Continue exercise until you have done 15 reps with both legs.
Alternate knee tucks
Get in Bosu push-up position.
Slowly tuck your knee into your body so that it almost touches your chin.
Return foot to the top of the Bosu and repeat with other leg.
Continue alternating knee tucks for 30-60 seconds.
Single leg raises
Get in Bosu push-up position.
Slowly raise your left leg off the Bosu, high into the air.
Return leg to starting position and repeat.
Continue movement until you have done 15 raises with each leg.
Squats
End your workout by sitting down (well, almost).
Stand with your legs shoulder width apart.
Slowly squat as though you were going to sit on a low chair.
Be sure your core is tight, your back is flat and your knees do not pass your toes.
Do 20 reps.
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