Fit Villains: Selfish, Shameless, Sassy, Fitness.

Lazy Lady Workout

I always say 20 minutes is better than zero, and half-assed is better than no-assed. When it comes to fitness, you’ll ALWAYS have good days and not so good days. There’s no such thing as ‘perfect’.

When I’m feeling ‘blah’, this is a routine I do to try to get my ass in gear. If it works, I’m all warmed up for a nice workout. If not, at least I’ve gotten SOMETHING in for the day. All the exercises can be done from the floor or using a chair/couch & work your booty, core & upper body.

When you’re doing the Lazy Lady, take your time & enjoy it! It’s a no-rush workout, designed to get your blood pumping slowly and possibly get you in the mood for more. Set a timer for 10 minutes and complete as many as you can OR perform the exercises in order and repeat as many times as you like. Each time you repeat the circuit, ask yourself if you can do more and work on pumping up your head. It’s an easy workout to do while watching TV too!

Lazy Lady Workout: (Pattern: 20 reps, 40 reps, 30 second pose).

20 Hip Raises

On your back, bend your knees and keep your arms to your sides. Push your hips towards the ceiling and lower back to the ground. Repeat.

40 Side Lying Leg Lifts (20 Right, 20 Left)

Lie on your side, using a mat for cushioning. Come up to your elbow for support and lift your top leg up towards the ceiling. Replace and repeat.

30 Second Plank Hold

Come to the top of a pushup position, and keep your hands under your shoulders. Contract your abs, keeping them pulled into your back. Hold here. (Modification: on your knees).

20 Cobra Pulses

Come to your belly, and extend your arms and legs out as though someone was pulling them apart. Lift your chest, arms & legs off the ground like you’re flying. Hold 1-2 seconds, release & repeat.

40 Firehydrants (20 Right, 20 Left)

Come to a table top position (on all fours). Keeping your knees bent, lift your right knee out to the side, bringing the thigh parallel to the ground. Think like a dog peeing on a hydrant (gross, but accurate). Release & repeat.

30 Second Downward Dog

From plank position, raise your bum in the air and drive your chest towards your toes. Keep your back flat, and head in line with your torso. You’ll look like an inverted V. Keep your core tight, and push your heels into the floor. Spread your fingers for make sure your weight is evenly distributed. Hold here.

20 Tricep Dips

Off the chair or couch, scoot your tush off the edge and keep hands on either side of your bum. Lower your body to the floor until your arms are parallel to the floor. Repeat.

40 V-Sit Crunches

Again off the chair/counch, balance your bum on the edge, and lean back 45 degrees. Keeping your back flat, draw your knees into your chest and push them out. Repeat.

30 Second Squat Hold

Sit down and back into a squat, with your arms outreached in front of you. Keep your chest open, hips back, and knees over, but not past, the tops of your toes. Hold here.

Lazy Tip: When in doubt stop ‘thinking’ about it. Just start moving. When we’re feeling lazy, the brain will find ANY excuse NOT to workout. Don’t give it a chance to talk you out of it! Start with the hip raises, on your back, and take it one move at a time.

G’luck!