15-minute total body workout

family fitness

Today was not a nice day.  It was a balmy 10 degrees celsius here in Toronto, but Mother Nature has a cruel sense of humour and we were blasted with rain on this warmest day in months.  As I came in to the house from a morning meeting, I narrowly escaped falling on my ass on the skating rink we call a driveway.   A client, Erica, had to cancel her session to tend to her feverish son and had promised to get outside for a run.  I e-mailed her and suggested she skip the jog for today, stay dry and safe and do the following routine instead.

Once I had the baby down for a nap, I did a quick 20-minute cardio workout and did the exact same routine I gave Erica.  You’ll need a chair or bench to step up on and a mat or towel to lie down on; nothing else!

I did it in 12 minutes.  Can you beat my time?

Warm up: 5-10 flights of stairs or jog on the spot/dance for 3-5 minutes

Step up x 10

Push up x 10

Jump squat x 10

Jumping jack x 10

Crunch x 10

Complete one set of each exercise, resting only as needed or to take a drink of water.  When you are resting, continue moving – march on the spot or walk around to keep your body pumping blood and oxygen back up to your heart and lungs.  After completing 10 reps of all five exercises, rest 1 minute.  Repeat all exercises x 15 reps.  Rest 1 minute.  Repeat all exercises x 20 reps.

Cool down: march/jog/dance on the spot for 3-5 minutes.

As with any exercise program, please consult a physician before starting if you have a history of heart problems or any current or recent injury or illness.  The Par-Q Exercise Readiness Questionnaire will help you determine whether you are ready to exercise or if you should obtain clearance from your physician first.  If you have any questions about this program, chat live with Fit Family and clear things up before you get started.

Have fun!