The "Get Up and Move" Workout

By Andrea Scarberry

Who else is hooked on the World Cup? I sure am. This past weekend, my family spent all day Sunday glued to the TV. I knew I wanted to watch the games, but I also knew that I wanted to get in some healthy activity. Here's a little something fun that I came up with to get my blood pumping and my muscles working while I cheered on my favorite teams. The best part - this workout uses only your own body weight and requires no extra equipment! If you have a carpeted floor and a sturdy chair or coffee table, you're all set up for this one. Try it next time you're parked in front of your favorite show!

THE "GET UP AND MOVE" WORKOUT

Complete 50 reps of each of the following, taking small rests where they are needed:
- Sit-ups
- Push-ups (from the knees is fine if necessary)
- Lateral leg raises (50 each side; can be done standing or lying down - lying down is more challenging)
- V-ups (sit-up variation where straight arms and legs lift skyward simultaneously and meet at the top of each rep)
- Tricep dips (took a sturdy chair from my dining room table, but a good sturdy coffee table would work too)
- Split squat (50 each side; for an added challenge, elevate back foot slightly for a Bulgarian split squat)
- Calf-raises (use a step if you have stairs, or grab a step-stool, so that you can get full flexion and extension of the ankle)

Finisher - Squat Series:
- 20 seconds bodyweight squats
- 20 seconds jump squats
- 20 seconds squat hold

With the games to distract me, this workout seemed to fly by, but was still challenging enough to leave me feeling nice and sore the next day. For the squat series, I had my husband time me, but it would be easy to time yourself with a clock that has a seconds hand or using the stopwatch on your phone.

I hope that you give it a try! Until next time, have a happy and healthy week ahead.