When you miss a class..

Remember that if you miss a workout, you can always burn calories in different ways throughout the day by adding extra exercises to your daily routine:

- adding squats while loading and unloading laundry, showering, cooking in front of the stove etc.

- while waiting in line: tighten your abs and do 12 side crunches each side (it will look like you're stretching your back while in line)

- carrying grocery bags? you can always add some bicep curls (lift bags by behind elbows, palms towards face) or lateral flies (shopping bag on each side, lift arms straight out to the side)

- parking away from said store, or doctor's office and walking further rather than parking close and walking only a little bit

- going to the 2nd or 3rd floor? Let's take the stairs! Better yet, jog up the stairs! (I like to have a race with myself - call me crazy! Ready set go!)

- I like to do calf raises while brushing my teeth sometimes, or even in the shower - assuming you take those.

- Watching TV? Why not stretch those legs out while watching the tube? 

- Grabbing a tennis ball under a side table or something low to the ground? My husband does a push-up on his way up from retrieving such small items. Why not do 5 while you're down there?!

-Waiting at a stop sign or red light in your car? Let's tighten down low and get some kegels in! That way when you do some tuck jumps, you won't feel like having to use the bathroom like sometimes do! 

- Baking something in the oven? Hold that squat low for 10 seconds before retrieving that turkey/baked sweet potatoe fries/whatever..

- Washing dishes? Might be awkward but come into a plie squat while in front of the sink..

- Have a baby? There's an exercise in itself! Lay on your back and do some arm work with your cutie.

- Are you next to a wall, waiting for the printer at work? Do some wall push-ups while waiting.

All these things don't have to be big, or even that many, but each little thing adds up in your day. So remember, it might look like you're a crazy person, but it's better than missing a workout entirely.

Traveling? Just get to a WALL

Here's a workout you can do as long as you have a wall nearby:


Facing the wall:
12 - Wall push-ups (hands on wall, do a push up)

12 - handstand kick-ups (hands on floor, kick legs up to vertical, alternating lead leg)
12 - volley ball blocks (jump up and touch wall with fingertips)





Get down:
12 - bridge hip raises (facing wall with feet on wall, back to floor, raise hips up)


12 - reach for the sky (facing wall, legs vertical against wall, reaching up for feet)
12 - single leg bridge hip raises Right leg
12 - single leg bridge hip raises Left leg



Going into plank:
12 - plank push-ups (facing away from wall, feet against wall, hands on the ground)
 

12 - plank to handstands (in plank, facing away from wall, feet against wall, walk feet up so your body becomes vertical)


12 - side plank (in plank but on one forearm in side plank)


1 minute - plank hold (facing away from wall, feet against wall, hands on the ground)





Face away from Wall:
12 - Right leg lift in wall sit (R leg lifts, L leg is 90 degrees, butt & back against wall)
12 - Left leg lift in wall sit (L leg lifts, R leg is 90 degrees, butt & back against wall)
1 minute - figure 4 Left leg in wall sit
1 minute - figure 4 Right leg in wall sit
12 - R leg lunges (Left foot against wall, Right knee lunging)
12 - L leg lunges (Right foot against wall, Left knee lunging)
1 minute wall sit (both knees 90 degrees, butt & back against wall)


figure 4 @top left picture, wall sit @top right, and single leg lifts @bottom left (single leg lift hold @bottom right)


wall lunges






repeat whole workout x2