The Squeeze It In Bus Stop Workout
SqueezeItIn.com GirlsInstead of trying to find time in your life to work out, why not let life be your workout routine? At Squeeze It In we’ve developed dozens of multitasking moves and fitness tips designed to make fitness fit – no matter how busy you are. Get the kids off to school and get in your morning workout with our Bus Stop Workout.
And remember: Life’s a gym. Work it out!
THE BUS STOP WORKOUT ROUTINE
Start with brisk walk to the bus stop. Pump your arms with purpose as you walk.
Face the curb and place feet about hip width apart for this squat exercise. Squat down putting all of your weight into your heels. Jump onto the curb planting both feet firmly on the ground. Your knees should not extend forward beyond your toes. Squat down and jump back down to the street. Complete 2 sets of 12.
Low Impact Variation: Eliminate the jump, but stay low in squat position as you step up and down on the curb: Step right leg up onto the curb, then left. Bring right leg back down and then left. Continue this movement for 2 sets of 12.
For this biceps exercise, begin with your arm down at your side and palms facing upwards. Hold book bag securely in your hand. Bend elbows and lift bag to your shoulder while keeping your elbow close to your side. Slowly return to the starting position. Continue for two sets of twelve, then switch arms.
Lower Slower: Lift bag as above, but lower bags SLOWLY to a 3-count of “Squeeze-It-In!”
Partial Bicep Curl: Starting with arms down by your sides and raise bags only halfway until arms are bent at a 90-degree angle. Slowly lower back to starting position.
Bring one foot up onto the curb, then quickly lower while bringing the opposite foot up on curb. Continue doing this fast paced move for at least 30 seconds. Recover for a few breaths and repeat for another 30 seconds.
Variation: If there is no curb you can still perform this fast feet exercise on the sidewalk or street.
Stand with legs hip-width apart. You must engage your core during this leg sweep exercise to maintain your balance. Raise one leg a few inches off the ground. Using your inner thigh muscles (not the momentum of your extended foot) sweep the raised leg in a fluid and controlled motion in front and across the standing leg. Sweep leg back to starting position, but do not allow foot to touch the ground. Repeat for 2 sets of 12 on each side.
Variation: While sweeping leg is crossed in front of standing leg hold for a 3-count of “Squeeze-It-In” before returning to starting position.
CAUTION: Do not lock knee of standing leg at any point during this exercise.
Book Bends
Stand with feet shoulder width apart. Hold book bag in right hand with right arm down by your side and opposite hand on your waist. Slowly bend from waist to the right. Hold and then come back up. Do not move your hips. This movement originates from the waist. Keep core engaged throughout. Continue on same side for set of 12, then switch sides.
And don’t forget, every good workout routine deserves a stretch. Here are three great stretches to squeeze in at the bus stop or anytime throughout your day:
Hamstring Stretch
Stand with legs hip width apart. Bring one leg out in front. Keeping heel on the ground raise your toes towards your body. Bend from the waist and place your hands on the front of your thigh. Lean into the hamstring stretch so you feel the stretch along the back of your thigh.
Quadricep Stretch
Stand with legs hip width apart. Bend one leg behind you and grab at ankle and bringing the heel toward your rear end. Hold the stretch for a few seconds. You should feel the stretch along the front of your thigh. Switch legs.
Oblique Stretch
Standing with legs hip width apart. Bring right arm across body and place right hand onto left hip. Twist to the left from the waist with head following look over the left shoulder. Hold the side stretch for a few seconds come back to center. Switch sides.
