[sarahx3]

i found the "do-anywhere" workout from this month's shape magazine. i think its perfect because sometimes i cant go to the gym or just dont want to leave my house, and i can do this at home. i dont use this as a daily workout, but i do it every now and then when i dont feel like going on the treadmill or when im too lazy to get out.

total time= 30 minutes
work intensity= moderately hard
equipment needed= jump rope and one 5-10 pound dumbbell or a large water bottle
calories burned= around 250 calories

ok, so a vogue press (stand with your feet width apart, knees slightly bent, and hold dumbbell/water bottle overhead with one end on each hand. bend right arm, drawing your elbow toward your side, as you reach your left arm over your head (dumbbell will be vertical). straighten your arms to return to the starting position, then repeat to the opposite side) is needed in this workout. if you still dont know what it is, its pretty much like when you stretch your arms over your head, except youre holding a dumbbell. sorry, no pictures.


squat
lunge
and you dont HAVE to have dumbbells for these.

your workout plan...


time//what to do
0-4 warm up (dancing around, marching in place, staircase, anything that raises your heart rate)
4-5 lunges
5-7 jump rope
7-8 vogue press
8-9 squats
9-11 jump rope
11-12 lunges
12-15 jump rope
15-16 vogue press
16-17 squats
17-20 jump rope
20-21 lunges
21-23 jump rope
23-24 vogue press
24-25 squats
25-30 (your done!) cool down


its fun because you're not doing the same thing for the entire time so it goes by pretty fast. and its nice when you cant get out or you just dont want to.

[chutsarang]

I could never do that. I just go to the gym, work out or do some group fitness and sweat buckets. I think its easier to get motivated to do some real exercise if you paid for a gym membership. Plus, people around me make me feel more pumped up.

Have you been rountinely doing this workout and if so, how are the results so far?

[sarahx3]

it's actually really not that hard, it goes by really fast and its a nice change up for those people who choose to just go on the elliptical or treadmill for however minutes. and in my particular situation, i work at a gym, so i get free membership haha. so whenever i tell people i cant cover for them, i just do this workout at home because OBVIOUSLY i cant go workout there since i told them i couldnt come in hahaahaha bad of me i know. and ive been doing this along with regular gym workouts and pilates sooo i couldnt tell ya about the results really.

[chutsarang]

haha at least you're keeping fit! That's all that counts!!

[addickshun]

i know i don't have the determination T__T

[cherii2007]

>_< one thing. what's a vogue press?

we've got a gym set at home, so it's not like its hard to keep fit. i'm just lazy. i'll see how this goes.

[ilovemesomekorean]

hmmm thanks. ^_____________^

i think i MAY try it. hahaha im so lazy..

[sushiwhore]

does the workout plan have pics on what each move is supposed to look like?

[sarahx3]

i updated my post with pictures of squats and lunges, but i dont have a picture of a vogue press (i have a description, if anyone wants a picture i'll draw one on paint hahaha). anyway, i just thought i'd share it because it went by really fast for me and it was still a good workout in my room! plus, your only doing each interval workout for like 2 minutes each.

[Antz]

ehhhhh lunges! :x
my mum always does that first one randomly. squats. soo random o_o