The Squeeze It In Fall Clean Up WorkoutSqueezeItIn.com Girls
When you begin to “let life be your workout,” opportunities to make fitness fit – to Squeeze It In – simply seem to fall from the sky…literally! Consider each leaf littering your lawn a calorie burning, waist whittling gift from the heavens when you hit the yard armed with your trusty rake and our new Squeeze It In Fall Clean Up Workout:The Squeeze It In Fall Clean Up Workout
Raking itself can be a great cardio workout. Pick up the pace and get your heart pumping with 10 minutes of moderate intensity raking.
Leaf Lunges (click for photos of exercise)
Hold rake to the left of your body, feet shoulder width apart and facing forward. As you reach and extend the rake to the left, also extend your left leg into a lunge in the same direction. As you rake in the leaves, place your weight on your right leg and draw your left leg up in front of your body. Proceed immediately into your next lunge. Keep your supporting leg slightly bent and your abs engaged throughout this exercise. Repeat for a set of 12 lunges and switch legs.
Raise the Rake (click for photos of exercise)
Hold rake in front of chest with arms fully extended. Keep core engaged and slowly bring the rake straight up overhead. Just as slowly, lower rake down to starting position in front of chest. Repeat for 2 sets of 12.
Pick up the pace with another 10 minutes of moderate intensity raking. For additional examples of do anywhere cardio click here.
Clean Up Kick Backs (click for photos of exercise)
Stand with rake in front of body. While raking leaves in toward you, kick your right leg slowly behind you. This is a slow and controlled movement designed to tone your legs. Keep the standing knee slightly bent and your core engaged throughout this movement. Alternate legs as you continue to rake in your leaves. Do at least 2 sets of 12 on each side.
Kick it up a notch to turn this exercise into a cardio boost! Instead of raising your legs slowly, quickly alternate legs as you briskly rake your yard clean. Continue for 5 to 10 minutes.
Turning Leaves Twist (click for photos of exercise)
Stand in front of your pile of leaves and place your leaf bag to one side of your body. Squat down to grab some leaves. As you come up slowly twist from your waist to drop the leaves in the bag. Hold for three count of squeeze-it-in before squatting down to grab more leaves. This exercise originates from the waist. Keep hips facing forward. Continue this for a set of 12 and then move your bag to the other side.Cool Down and Stretch
Hold rake above head and slowly bend to one side. Keep hips facing forward and bend from your waist allowing arms to follow. This move originates from your waist. Keep your lower body still as you do these stretches. Hold for 10 seconds and then come back to starting position with rake raised above your head. Your back should be straight while performing this exercise. If you’re lower back tends to sway during this move, straighten your knees to help keep back straight.
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.
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.