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Mix 'N' Match Quick GET MOVING Ideas Mix ‘N’ Match It’s easy to get 15 minutes of movement today. Just choose as many activities as you like, and watch them add up. Remember – you don’t have to do 15 minutes in one session. Every minute of movement – all day long – counts. Quick ‘N’ Easy Here are some things we like for mini-movement breaks during our day. Or come up with your own! 1 MINUTE F 30 jumping jacks (harder) or 30 big arm F Sit down and stand up from a chair 20 times circles while walking (easier) (if you want to make this harder, use a lower F Climb a few flights of stairs (easier) or seat or a step; or come up on your toes and climb a few flights of stairs facing sideways reach for the sky with your arms each time (harder). As you get fitter, add a little speed. you stand up) F Walk forward or sideways by taking 15 to F Squat down, pick up, and carry some 20 big steps with each leg; or walk with feet laundry, groceries, other bags, and/or your wide and butt out like a sumo wrestler child somewhere F 15 to 20 pushups against a wall, from your F Juggle or play with tossing a ball around from knees, or from your feet hand to hand (apples and oranges work great for this too!) F Park your car at the far end of the parking lot F When you take your kids to the playground, F Walk a “lap” or two of your workplace, your don’t stand there watching – join in for a few house, your apartment floor, the grocery moments! (They’ll love it.) store, etc.; or take the long way to get somewhere F Do one task while walking (e.g. talking on the phone, chatting with coworkers) F Play “I’m late” and scurry wherever you go F Do a funny walk or crawl with your kids on F Dribble a basketball for 1 minute the lawn or around the house GET MOVING Ideas 5 MINUTES F Put on your favorite song and rock out like F Chase your kid or dog around the house or nobody’s watching yard in a quick game of tag; if your kids are F Do one household chore as fast as you can small enough, give them a piggyback ride (and why not get the whole family involved – F Practice your golf or baseball swing; take try the 5-Minute Tidy Up Blitz) some practice shots on the hockey net (even F Walk around the block (easier) or scurry for if that means whacking a sock ball under the 30 seconds, then walk 1 minute (harder). If kitchen table) you have kids, push a stroller or drag a wagon F Set a timer: Alternate 25 big steps to front or sled with them. or side with 25 easy wall pushups until your F Attack your garden with extreme prejudice – time runs out pull out as many weeds as you can find in 5 F Boxer’s workout: Set a timer and alternate 30 minutes (another fun game with kids!) seconds of rope jumping with 30 seconds of F Play a quick game of catch, basketball, shadow boxing; repeat 5 times tennis, or frisbee F If you’re already at the gym, add 5 min of F Join in when your kids are playing physical brisk-paced cardio on the machine of your games – shoot a few hoops, run around with choice – hop on, warm up for 30 seconds, let them, take a few shots on net during road ‘er rip for 4 minutes, then cool down for 30 hockey, have them show you how to ride a seconds skateboard, chase them while they ride their F Play a pickup game of hacky sack with your bikes, push them on the swings… coworkers Want A Mini-Workout? No problem. Below are some ideas for basic, low-tech workouts using simple weights or even just your own body weight. You can do these at your local gym or at home. If you don’t have weights, improvise with whatever you have lying around – try a weighted knapsack, garden rocks, or even a baby in a sling! See the “Exercise List” after the workouts and choose the exercise levels that suit your skill and fitness level. To see video demonstrations of each exercise, go to: http://www.precisionnutrition.com/live-lean-exercises-1mqt Remember: Don’t worry about getting it “perfect”. Just pick a few movements that you can do… and move. Warmup Warm up with some gentle movements for a few minutes beforehand. GET MOVING Ideas Workout Notation Many of these workouts are done as circuits or “supersets”, which means you do one set of various exercises, one after another. • If you see “A1” and “A2”, it means: “Do one set of exercise A1, then one set of exercise A2. Then, go back and start the circuit with A1 again.” • If you see “A1”, “A2”, and “A3”, it means: “Do one set of exercise A1, then one set of exercise A2, then one set of exercise A3. Then, go back and start with A1 again.” • You get the idea. “Reps” means “repetitions”. We’ve written it like this: 2 x 12-15, which means 2 sets of 12 to 15 repetitions. Some exercises are listed as “1 minute”. This means do as many reps as you can in that 1 minute. Go at your own pace. We’ve color-coded the exercises so you can see what exercise type you’re doing. This is helpful for understanding the workout organization, and for mixing it up if you want some variety. Workout 1 You can do this workout 3 times a week, or every other day. Each workout takes just under 15 minutes to do. Rest as much as you need to between exercises – but your goal is to be able to do the exercises with as little rest in-between as possible. You’re making progress when you can do more total rounds in the allotted time. If you choose to do the overhead carry with 1 hand, simply alternate which arm you use from set to set. DAY 1 DAY 2 DAY 3 Warmup 2 min Warmup 2 min Warmup 2 min A1 Squat 5 reps A1 Pullups or 5 reps A1 Sumo deadlift 5 reps pulldowns A2 Seated overhead 10 reps A2 Kettlebell swings 10 reps A2 Low incline press, 10 reps dumbbell press alternating hands A3 Horizontal pullups 10 reps A3 Pushups 5 reps A3 Walking overhead 10 steps carry (1 or 2-hand) per leg Do one set of A1, then one set of A2, then one set of A3. That’s one “round”. Then go back to A1 and repeat the circuit. Do as many “rounds” as you can in 12 minutes. Rest as much as you need between exercises. Cool down 1 minute – walk slowly and make big arm circles GET MOVING Ideas Workout 2 You can do this workout 3 times a week, or every other day, alternating Day 1 and Day 2 workouts. Each workout takes just under 15 minutes to do. In this workout, you choose your exercises from our exercise list below. Use the easy color-coding to choose an exercise type, and pick the right level for your fitness abilities. Fun for folks who like to mix it up. For the “1 minute” sets on Day 2, just do as many repetitions of the chosen exercise as you can in a minute. Set your own pace. Rest as needed between sets. Do one set of A1, then one set of A2, then one set of A3. That’s one “round”. Rest a few seconds, then go back to A1 and repeat the circuit. Do as many rounds as you can do in 10 minutes. Then rest 30 seconds, and move on to B1. DAY 1 DAY 2 Warmup 2 minutes Warmup 2 minutes A1 squatting type exercise 12-15 reps A1 Full body movement 1 1 minute A2 pulling type exercise 12-15 reps A2 Full body movement 2 1 minute A3 pushing type exercise 12-15 reps A3 Full body movement 3 1 minute Do as many rounds of A1-A3 as you can in 10 minutes. Do as many rounds of A1-A3 as you can in 10 minutes. Rest 30 seconds before B1. Rest 30 seconds before B1. B1 midsection exercise 1 x 15 reps or B1 midsection exercise 1 x 15 reps or 30 seconds 30 seconds Cool down 1 minute – walk slowly and make big arm circles Workout 3 You can do this workout 3 times a week, or every other day. Each workout takes about 15 minutes to do. In this workout, you choose your exercises from our exercise list below. Use the easy color-coding to choose an exercise type, and pick the right level for your fitness abilities. Fun for folks who like to mix it up. For the “1 minute”, just do as many repetitions of the chosen exercise as you can in a minute. For “20 seconds on; 10 seconds off”, do as may reps as you can in 20 seconds – trying to go as quickly as possible – and then rest for a 10-count. Repeat. Set your own pace. But try to push a little bit for the B1 exercise. GET MOVING Ideas DAY 1 DAY 2 Warmup 2 min Warmup 2 min A1 squatting type exercise 30 sec A1 pushing type exercise 30 sec A2 full body movement 1 30 sec A2 pulling type exercise 30 sec A3 midsection exercise 30 sec A3 midsection exercise 30 sec Rest 30 seconds at end of A circuit, then go back to Rest 30 seconds at end of A circuit, then go back to A1.
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