Squeeze It In in the Kitchen: A Recipe for Making Fitness Fit
SqueezeItIn.com GirlsAt Squeeze It In we encourage you to “let life be your workout” with our clever and effective exercises designed to fit into even your busiest day. Studies show that three 10-minute bursts of activity throughout your day may have the same impact as one continuous 30-minute workout. So get the most out of your everyday activities - like making dinner – by multitasking with a Squeeze It In workout. Here’s one that will really get you cooking!
THE WARM UP
Set your kitchen timer for two minutes and warm up with this classic cardio move.
AS YOU PREP THE FOOD
Pull your belly button in toward your spine. Hold for 10-15 seconds then release. Repeat. Remember to breathe throughout this exercise. Repeat for 2 sets of 12.
Slowly bring one leg straight back. (To work more of the gluteal muscles, move leg back and out to the side at a slight angle.) Focus on the muscles you are working and keep your core engaged. Hold each rep for a 3-count of “Squeeze-It-In.” Repeat for 2 sets of 12.
To see the rest of our Kitchen Workout and really get cookin’ click here:
High Knee Lifts
Start by raising one knee up toward chest. As you lower one knee bring the other up. High intensity variation: add a hop.
SIZZLE WHILE IT SIMMERS
Stand with hands placed on the countertop shoulder width apart. Bend arms and lower chest to within a few inches of the countertop. Press yourself back up to the starting position. Do not lock elbows. Remember to squeeze in your abs and breathe throughout this exercise. Repeat this action for at least 2 sets of 12
Rise up onto toes. Hold for a 3-count of “Squeeze-It-In.” Come down slowly onto heels. Repeat for at least 2 sets of 12.
Stand with your feet shoulder width apart with a can in each hand and arms down by your sides with palms facing in toward your body. Engage your core. Raise arms out to the side with backs of hands facing the ceiling. Keep arms straight and do not raise above shoulder level. Inhale as you slowly raise your arms up and exhale as you lower your arms slowly to your sides. Repeat for 2 sets of 12.
Set kitchen timer for two minutes. No jump rope necessary: focus on using strong arms while mimicking the motion of holding the rope. High intensity variation: jump higher and faster. Lower intensity variation:skip the hop and just raise one leg up at a time.
Lower into a squat with your rear end out and neck and chest up. For added balance extend your arms in front of you and engage your core. Make sure your knees do not extend beyond your toes. Hold this position for 15 seconds. Work up to 2 sets of 12.
Hold your dish in front of you with your elbows at a 90-degree angle. Twist to your right side without moving your lower body. You should feel this in your oblique muscles (your sides) and the movement should come from your waist, not your hips. Hold the twist for a 3-count of “Squeeze-It-In” and return to center. Twist to the left, hold and return to center. Repeat for 2 sets of 12.
COOL DOWN BEFORE YOU DISH UP
Stand with legs hip width apart and knees slightly bent. Grab a dishtowel with both hands pulling at each end creating some tension in your arms. There should be no slack in your dishtowel as you do these exercises. Keep abs squeezed in as you bring arms overhead. Keeping the towel taut and moving from your waist, bend to your right stretching your left side, abs, and ribs. Keep your lower body still as you do these stretches. Hold the stretch for 10 seconds and then come back to starting position with towel raised above your head. Alternate sides until you have completed 1 set of 12.
Hamstring Stretch
Stand with legs hip width apart. Bring one leg out in front. Keeping heel on the ground raise your foot towards your body. Bend from the waist and place your hands on the front of your thigh. Lean in to the stretch so that you feel the stretch along the back of your thigh.
Quadricep Stretch
Stand with legs hip width apart. Bend one leg, grab at ankle and bring heal toward your rear end. Hold for a few seconds. You should feel the stretch along the front of your thigh. Switch legs.
Related posts:
