Hey mom! Reconsider your staircase! Keep a set of dumbbells next to your stairs. Every time you walk up the stairs pick up those dumbbells. Stand tall, abs engaged and weights by your side. Perform 12-16 bicep curls, than walk up the stairs, 12-16 more bicep curls at the top. Repeat this simple weight bearing exercise on your way back down. Perform a different arm/shoulder exercise with your weights each day. Try posterior raises, tricep kick-backs, upright rows, overhead shoulder presses and side raises. By the end of the week you will have accomplished important weight bearing, bone building and postural strengthening exercises. Â And you’ll feel great! Â These mini-weight training workouts will take no longer than 5-10 minutes a day! Here is a daily mini-plan:
Monday…..bicep curls Â Â Bonus: 8-12 pushups on your toes or knees using the bottom step
Tuesday….tricep kickbacks Â Bonus: Tricep dips using your bottom step of a chair
Wednesday………overhead shoulderÂ presses with squats Â Bonus: 3 rounds Crawl on your hands and knees (belly facing the floor) or Crab Crawl (on your feet) around your house with your kids for 5 minutes! Â Add 5 pushups after every 20 crawls. Your kids will love this one too!
Thursday………. lateral/side raises with a plie Bonus: 3 rounds Reverse Crab Crawl (belly/chest facing up) add 20 bicycle-style crunches every 20 crawls. The kids will like this one too!
Friday…………upright rows/reverse rows Â Bonus: Wall Push-Aways! Â Stand arms distance from the wall with your feet together and belly tight! Fall into the wall and push away! 20 reps
Saturday………..squats and jumps! Squat low then jump high or relive (lift up onto your toes) Bonus: Clap your hands in front of your chest as fast as you can for 1 minute. Reverse clap: Clap behind your back Â for 1 minute