By using thekatrinaruthshow.com, you consent to our use of cookies.

Health and Fitness

Finding It Tough To Exercise Often? Here’s A Workout You Can Do Anywhere, Anytime!

Continuing our series of guest posts, I’d like to introduce Amanda Brown. Amanda is a fitness blogger and a senior personal trainer at Fitness First QV Platinum, and is also an Advanced Metabolic Typing Practitioner.

Read time: 5-6 minutes. Workout time: 20-30 minutes!

Let’s face it, sometimes work, family or life just gets in the way of training. The mind is willing but the schedule is not. Hopefully you already have a perfect workout plan, where your aim is to  train 3-5 times per week. This includes 2-3 resistance training sessions to strengthen and lean down, intervals in between to melt excess fat and then possibly  yoga or Pilates to reduce cortisol and increase flexibility.

But things don’t always run according to plan. The moment you go to leave for the gym an unexpected meeting is called, you get an urgent phone call or possibly just the general demands of your day has left you exhausted and wondering where time went?  So I have designed for you a Fitness Blitz that can be done just about anywhere, heck it can be done behind your desk if you so desire??

Exercise Blitz For Even The Busiest Schedule!

1. Chi Squat

Start with a wide comfortable stance with your toes turned out. Inhale and then exhale as you lower into a squat, close your arms and body down into a ball and go as low as your flexibility will allow. Drive through your heels to open your arms as wide as possible to stretch out your chest, inhale as you do this.

Tempo 1-0-1-0, meaning down for 1, no hold at the bottom, up for 1 rest for 0 at the top. Sets: 2-3; reps: 20; rest 30 sec between sets.

2. Reverse Alternating Lunge

This exercise is pictured at the top of this post. Starting with your feet together, inhale then and step backwards to 6 o’clock position and reach your arms back and exhale as you drop down into your lunge. You front shin should be straight and perpendicular to the floor, back knee should just touch the floor. Return to the starting position and repeat on the other leg. Use a 1-1-10 tempo, performing 2-3 sets for 20 reps, and with 30 seconds rest.

3. Down Dog into a Push Up

Start in a plank position with your belly button drawn in. Inhale and push back through the heel of your hand raise your hips keeping your legs straight and flatten out through the middle of your back. Exhale and return to plank position and lower into a push up. Be sure to keep your body in perfect alignment. If you are unable to do push up on your toes drop to a kneeling position to perform the push up. Use a 1-2-2-0 tempo, 2-3 sets of 10, with 45 seconds rest.

4. Overhead Squat

Starting position is the same as your Chi Squat, but keep your arms above your head for the whole set. Inhale drawn your belly button inward then exhale as you drop down into your squat keeping your arms straight, upper body and postural muscle strong and in alignment with your hips. Use a 2-1-1-0 tempo, 2-3 sets of 10 reps, and with 45 seconds rest.

5. Prone Cobra

Lie face down with your arms by your side and palms face down. As you inhale lift your chest off the floor and rotate your palms outwards so that they face away from your with your thumbs pointing at the ceiling. You should feel this working between your should blades, you shouldn’t feel tension in your neck.

Keep you head and spine in neutral and toes stay in contact with the floor. If you feel pressure through your lower back squeeze your butt tighter. Hold until you need to take a breath in exhale and lower. Each rep should roughly take 5-10 sec. Perform 2-3 sets of 10-20 reps.

6. Scorpion

Starting in a push up position with your hands a little wider than shoulder width and your chest positioned between your hands. Inhale draw your belly button towards your spine and bend one leg forward to 90 degrees.

Exhale keep  twist your knee through to the opposite side but still keep your chest between your hands. Then rotate to the starting position and continue your leg rotation to hook behind you, keep squeezing your shoulder blades together. Repeat on the other side and keep alternating. Tempo is 1-1-1-1, 2-3 sets of 10-12 reps.

Stretch – The Perfect Way To Wind Things Down

Leave your static stretches until you have completed all of your workout sets.

1. 90/90

Sit on the floor with front and back legs bent at 90 degrees. With one hand in front and the other at your hip, sit up tall and then try and increase the curve in your lower back by pushing your belly button forward.

You will feel a stretch in your butt, possibly your thigh hold for 5 secs, relax and then push forward for another 5 sec trying to get a little further each time. Repeat this 5 times.

2. Hip Flexor

Go into a lunge position and rest your weight on the ground. Draw your belly button inwards and squeeze your butt to tuck your hips under. The stretch will be at the front of your hip. Go further into the stretch by reaching your arm and bending your trunk to the opposite side. Hold for 20-30 seconds and repeat 3 times.

3. Hamstrings

Crossing one leg behind the other tip forward until you feel a comfortable stretch in the back of your back leg. Hold for 20-30 seconds, then swap legs. Repeat 2 times on each leg.

If you have discomfort in your lower back change the position so that your spine stays neutral, meaning more of a flat back.

So there you have it, a great all over workout that will leave you feeling great and energised! Let me know how you go – and also please share with us any of your own tips for fitting exercise into a busy schedule or whilst on the go.

A note from Kat

Until the end of October, whilst I’m living it up on my holiday, I’ll be introducing a series of posts from fellow Personal Trainers, BioSignature coaches, and wellness gurus. These are some of the most inspiring and useful people I know both on and offline, and I trust you’ll enjoy what they have to say. I’ll still be dropping by once a week with my own post and will be in touch via comments and email, so don’t be shy! Connect with Amanda over at her blog Promotion Fitness. If you love MY blog but kinda wish I’d write about exercise more, then you definitely want to subscribe to Amanda’s!

Don’t forget –

Life is Now. Press Play.

Kat x

P.S.

🔥🔥 FIRED UP & FINANCIALLY READY TO EXPLODE is here! Eeeeeeekkkkkkkkkkk and a HALF! I have not been this, well, FIRED UP & READY TO EXPLODE in a LONG while.

https://thekatrinaruthshow.com/firedup

You know when something just comes through you?

And it’s HOLY FREAKING FLOW YES and all the things?

And you FEEL the fire and the gold and the energy and the NOW?

Well,

this is that.

AND THEN SOME.

I’m so proud to invite you in to this brand new course with me! I will be teaching this in a LIVE Facebook group with twice weekly livestream trainings (+ more!) – something I have not done in a very long while.

When you say yes to soul-

life says yes to you.

Fired up and Financially Ready to Explode is the NEXT level wealth and mindset strategy for the already successful woman who is done playing small!

Here’s the thing –

There are very clear reasons why you never quite get to that FULL inhale-exhale state of money freedom, even as your income and lifestyle goes up.

You can bet your sweet ass we gonna talk about those reasons. Understand them. And learn how to roll with them. BECAUSE YOU GET TO BE ABLE TO BREATHE FULLY BEING YOU.

And OMG. So much more. And a LOT of it comes down to understanding that the MONEY WORKS FOR YOU WHEN YOU UNDERSTAND HOW TO ROLL WITH YOUR OWN CHANGING NEEDS.

And? That there are a million freakin’ ways to make money and there is ALWAYS money there that gets to come from flow. So for women like us … one of the biggest FOOLHARDY AF things we can do .. is try to make our business flow respond to things we think should work, things that did work, things that are working for others, etc!

What we need instead is simple:

A clear freaking understanding of where today’s money is at. This week’s. This months. The long-terms. And how to do it all in a way where true wealth growth becomes automated and inherent to who you are. Where you can breathe fully in your creative needs each day. AND, where it’s ALL fun and yes whilst making a crazy impact on those you want to help!

In short?

You need to get FIRED UP AND FINANCIALLY READY TO EXPLODE with me.

And that’s what we’re gonna do here:

FIRED UP & FINANCIALLY READY TO EXPLODE

– Next Level Wealth Mindset & Strategy for the Already Successful Woman Who is Done Playing Small –

We begin Thursday Feb 18th, US time.

https://thekatrinaruthshow.com/firedup

30 days together.

Bi-weekly livestream trainings in our closed Facebook group. (Yes! I have not done this in absolutely AGES!)

Q&A sessions after each live training (times will vary to account for the multitude of timezones, all sessions recorded)

Daily conversation and asskickery and added learning in the Facebook group (I can’t wait!)

Journal prompts + homework to follow each training

Complete understanding of the different ways money should be coming in, covering over 30 different considerations for where money comes from and why it’s NOT coming in when it’s not!

Tailored to you pathway for understanding your blocks, setbacks, why you would NOT want what you say you want, and exactly where the biggest ‘bang for your buck’ moves are to be made in order to open up receiving.

Tailored to you pathway for understanding how to flow with the above based on your changing needs, energies, goals, and desires!

I’m teaching you exactly how I always know how to roll with my OWN ebbs and flows, and the exact way that I do that. This is why it’s tailored! I teach you how to design the process for YOU, and how to always know when things need adjusting or fine-tuning

Here is my all in all purpose and intent for you with this brand new course:

1) You understand how to get money to show up from you via automated and systematic ‘cash machine’ sources, in a way that is fully aligned and flow yes for you and your brand AND your peeps

2) You understand how to roll with the day to day living breathing moving changing multi-passionate VIBE of the thing, namely how to pluck down money from the great beyond like the supernatural badass you are DEPENDING ON WHO AND WHAT YOU ARE AND WHAT IT IS YOU NEED TO BE DIALED IN AND SWITCHED ON THAT DAY. Etc.

I can’t wait to spend these 30 days with you! We begin We begin Thursday Feb 18th, US time.

This? Is the fire and gold and holy freakin’ rainfall you’ve been waiting for. LET’S GO.

https://thekatrinaruthshow.com/firedup

PPS.

The pre-work is hands on and practical AF! 🔥 Join today and receive immediate access to a 1 hour+ previously private client only audio I recorded on the 11 Ways We Make More Money Consistently in my company. You can implement all of this now, it’s one of the most powerful trainings I ever recorded.

And!

I’ve included a Join Today Bonus!

Every day up til our start date I will be emailing out a photo of my journaling from that day, and an insight into why / what I journaled, plus a prompt or three for you. This is a join today bonus on TOP of the pre-work! Fun!

Psssst there are other badass bonuses as well. But you’ll have to read the page to see 😉

https://thekatrinaruthshow.com/firedup