Hello, friends! Andia Winslow, Go Red For Women fitness contributor, here again. Following up on our Partner Workout Video, I wanted to offer you another workout you can easily do without a gym. As you know, physical activity helps you fight women’s No. 1 killer—heart disease.
It’s possible to find ways to workout in the most unexpected places and at the most unexpected times. The American Heart Association recommends muscle strengthening exercises at least two times per week and it’s most important that this minimum frequency is achieved. But how? Dynamic, total-body exercises are best as they involve more than one large muscle group simultaneously. If the entire body is engaged through several planes of motion, more work is achieved in less time.
But where? Great question. All that is needed is a little imagination and creative commitment. No, a gym or fitness studio is not required, nor is traditional exercise equipment. You can do this workout routine from the comfort of your own kitchen. So, let’s get cooking!
Andia Winslow: Kitchen Workout (Video)
Andia Winslow: Kitchen Workout Exercises
(Click on the links to watch each exercise video on Go Red For Women on YouTube)
You can start these moves immediately or begin with a warm-up, such as jumping jacks, jumping rope or skipping—all of which provide full body coordination.
Hold potato sack in front of body with fully extended arms, maintain a straight back from tailbone to top of head, unlock knees to create slight flexion and “bow” or bend at hips while making certain to maintain angles. After lowering the sack of potatoes in this manner, lift the weight back up by squeezing glutes and extending the hips back to standing; arms remain fully extended. The goal is to feel this move in hamstrings and glutes, not the lower back. Do 3 sets of 12 to 15 repetitions.
Start from a standing position with knees and toes facing forward and arms extended holding rolling pin in both hands at edge of counter. Bend knees, move hips backwards and roll the rolling pin forward simultaneously. Arms will be fully extended and hamstrings near parallel to the floor at the bottom of the move. Depth of squat and range of motion will vary based on flexibility and strength. Return to standing upright position and roll the pin back to counter’s edge. Do 3 sets of 12 to 15 repetitions.
Grip edge of counter for support with arms fully extended at the start of move. While keeping body straight from top of head to heels, inhale and lower body to counter by flexing arms. To return to starting position, exhale and push body back away from counter until arms are fully extended once again, repeat. Goal is to achieve a measured pushing pace. Difficulty can be modified by moving feet further from island or by using a lower horizontal element to push away from. Do 3 sets of 12 to 15 repetitions.
Hold soup cans in front of thighs with palms facing each other and laterally raise arms simultaneously until arms are parallel to floor. Slowly lower arms back to starting position and repeat. Engage core and maintain posture to ensure control and rhythmic lifting and lowering pace. Do 3 sets of 12 to 15 repetitions.
Grip fruit bowl securely with both hands and hold bowl in front of body at shoulder height for start of move. While standing, feet and knees face forward as does the rest of body. Press bowl straight overhead by fully extending arms, inhale and control descent of the weighted bowl back down to shoulder height. Bowl should achieve a vertical path just past the face on exhale upwards, repeat. Do 3 sets of 12 to 15 repetitions.
Stand tall and balanced with feet and knees facing forward. Raise heels simultaneously and as high as possible, extending on balls of feet to the top of move. Flex ankles and lower calves to the bottom of move. Extend, flex, repeat. Move can be executed with weights or body weight alone or on an elevated surface to create more stretch in calves on downward flexion. Do 3 sets of 12 to 15 repetitions.