Posts Tagged ‘quick workout’

Arm & Core Work

This is a quick arm/core workout, but you will also get your heart rate up!  You don’t need equipment, just a stopwatch and a chair or bench.


Exercise 1:

  • Start in a plank position on your hands, hold 10 seconds, then walk your hands down to your forearms (keeping your body in a plank), hold 10 seconds.
  • Walk back up to your hands for 9 seconds, walk back down to forearm for 9 seconds
  • Repeat with 8 seconds each
  • Repeat 7 seconds each…keep repeating all the way to 1 second of each

Exercise 2:

  • Hold a low push up (with your arms at least 90 degrees bent), 10 second hold
  • 10 quick push up pulses (you can drop to your knees if you need to)
  • Repeat 4 more rounds of the above

Exercise 3:

  • Grab a chair, a do 1 dip, straightening your arms
  • Next dip, pulse it 2 times when you are low to the ground
  • Next one, 3 pulses, repeat until you get to 10 pulses (try not to rest in between)

After you do all 3 exercises, take a cardio break!  Give the arms a break for 2 minutes.  Run your stairs, jumping jacks, jump squats, anything to keep the body moving.  Then, repeat all three exercises one more time through.

Paper Towel Workout

paper towelDid you ever think a paper towel would be an effective workout tool? Give this at home workout a try for a good full body workout.  You will need a paper towel and 10 cards. Let me know how you like it!


Set 1: Use a paper towel and 10 playing cards

Left leg stays steady and right foot has paper towel underneath

  • Reverse lunge slide, place 10 cards down, one by one, then pick up, one by one
  • Side squat slide, place 10 cards down, one by one, then pick up, one by one
  • Curtsy lunge slide, place 10 cards down, one by one, then pick up, one by one
  • One leg deadlift, place 10 cards down, one by one, then pick up, one by one

Right leg stays steady and left foot has paper towel underneath

  • Same exercises as above


Set 2: Use two paper towels, one underneath foot

  • Plank position on hands, in/out with the feet x 20
  • Plank position, alternate knees coming in towards chest, one at a time x 20
  • Plank position, alternate both knees in to chest and back out x 20


Set 3: Use two paper towels,

  • On knees, one paper towel under each hand, slide forward, tucking head, hold 3 counts x 15
  • On all fours, knees are low to ground, one paper towel under each foot, one leg extends behind you, keeping other knee low to ground x 15, then change legs
  • On back, one paper towel under each heel, rear is lifted, slide forward with right leg, then left, alternating sides x 30

Cardio Break: Run your stairs or do some jogging in place for 2 minutes before repeating one more set through all three sets.