With a busy lifestyle you might not always get the time you need to workout for an hour a day. Fit an energy-filled workout session into your hectic day with the 5-music-video-jam. In as little as 15 minutes, you can get your rump shaking without causing any delays in your life. It’s as simple as getting off the couch for five of your favorite body moving songs in a row.
Tune in and Tone up: The first step is to tune in to your favorite music video network. Choose times when you know the hits are banging, not when the reality shows are on. As an alternative, if your cable seems to malfunction, turn on the radio.
Video/Song 1: Walk in place like you are marching in a band. Pull your knees up high and keep your beat down low while pumping your arms along with the groove. Your heart rate will rise slightly as you warm your body up for things to come. Halfway through the song, throw in some static stretches like bear hugs for the arms and shoulders, toe touches for the legs and side bends for the abdominal and back area.
Video/Song 2: Amp up your heart rate with 10 jumping jacks using full arm and leg extensions. Do 10 more jumping jacks but this time go slower and add a squat at the end of each jack. When you squat try to keep your feet shoulder width apart and make sure your knees do not extend further than your toes. The slow-squat-jack maintains cardiovascular activity while also toning the lower body muscles. For the final set of 10 jumping jacks, hop even slower and at the top of each jack, when your arms extended up, lower the arms halfway down and then jab the air in front of you just like a boxer. The final set is done slow enough to get your heart rate down so you can transition into your next song. Complete a total of 30 jacks for this song and take a quick swig of water.
Video/Song 3: Hold your dukes up like you are blocking your face from getting hit. Stand back from the television far enough to avoid kicking it. Kick each leg forward bringing one knee at a time up and then extend the leg for the follow through. Alternate each leg kick to the front for a total of 10 per leg. Keep those dukes up! For the next set kick to the side, alternating each leg for sets of 10 per side. The side kick works your hip and thigh muscles. For the final set of 10 kick to the back like a donkey, alternating each leg for sets of 10 per side. Go slow on the donkey kick because you might lose your balance. Use the wall or a sturdy piece of furniture if necessary. Complete a total of 30 front, side and back kicks per leg (which equals 60 altogether).
Video/Song 4: Push it good, yep push it real good. Push ups are a beast of an upper body workout that tone the arms, shoulders, abs and back muscles all in one motion. If you are a pushup pro, do it the standard way but if you are a push-up pro-in-training, you can place your knees on the ground. The grounded knee push-up still allows you to work the body hardcore because you have to lift your own weight, just a little less of it. Complete a set of 10 with arms wide, take a quick water break and then complete another set of 10 with hands close together forming a diamond shape. If you get through both sets, add five to 10 more push-ups. Perform a total of 20 to 30 push-ups.
Video/Song 5: Cool it out with the last song by walking in place. Shake your hands, arms and legs out, breathe deeply and enjoy the rest of the video.
This short little workout packs a powerful cardio-punch and it takes a small bit of your time. It allows you to get your heart rate up, burn calories and work the main muscle. It tones by using resistance, or your own body weight, and it helps to prevent injury and soreness with stretching. Way to go! Now try it again tomorrow!