[caption id="attachment_51124" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn 365[/caption]
We all have those days when our packed schedules leave no room for a breather, and our cluttered homes are so packed with stuff that we end up feeling stressed. The good thing is, when you apply a less-is-more approach to life — with your time and your belongings — most things get easier. Take it from Brooke Burke-Charvet, former Dancing with the Stars co-host and co-author of Chicken Soup for the Soul: The Joy of Less. A recent guest on Daily Burn 365, Burke-Charvet talked about how downsizing into a smaller home with her family and learning to say “no” streamlined her lifestyle.
In addition to clearing out her home and calendar, Burke-Charvet is also particularly passionate about simplifying her workout routines. Like everyone else, she has a busy schedule, but that doesn’t mean she skimps on strength training. Here, she shares five time-saving bodyweight exercises that allow her to work several muscles at once, maximizing fitness gains without sacrificing fun.
5 Time-Saving Bodyweight Moves with Brooke Burke-Charvet
1. Reverse Lunge Bicep Curl
Targets: Biceps, glutes, hamstrings and quads
How-to: Start standing with one foot in front and the other behind you, with your arms down by your sides. Bend your knees to form right angles and let your back knee hover over the floor. (Just be sure not to let your bottom knee to touch the ground.) As your knees bend, perform a bicep curl by folding your elbows with your palms facing upward until your hands reach your shoulders. Straighten legs and arms as you move back into the starting position. Repeat for 8 reps, then switch sides.
2. Lateral Shoulder Raise Front Kick
Targets: Shoulders, core, quads
How-to: Start standing with one knee raised to hip level in front of you. Keep your arms bent at your sides with your fists facing your waist. As you straighten your leg out in front of you, lift your elbows up to shoulder height, palms facing toward the floor. Keep a slight bend in your standing leg for more stability. Return to starting position. Do 8 reps before switching sides.
Targets: Outer hips, core, lats
How-to: Lie on your side, balancing on your forearm (elbow in line with shoulder) and place your other hand on your hip. Keep your knees bent and aligned with your hips. As you lift your hip off the ground, straighten your top leg and lift it upward about 45 degrees. Return to the starting position. Perform 8 reps on each side.
4. Arm Extension Bridge
Targets: Triceps, rear deltoids, core, glutes
How-to: Lie on your back, knees bent and arms straight up above your head, palms facing up. Exhale and lift your hips as high as you can (aim to create a straight diagonal line from shoulders to knees). At the same time, bring your arms straight over your head and down by your sides until your palms touch the floor. Return to the starting position and repeat for 8 reps.
5. Ballet Squat
Targets: Shoulders, core, glutes, hamstring, quads
How-to: Stand with your feet together. Bend your knees toward the floor in a plié motion, with one foot slightly behind the other and your fingertips on the floor. Roll your shoulders down, flatten your back and look straight ahead. (This is your starting position.) Straighten both of your legs, lifting one behind you to form a standing split. Keep your hands out in front of you, touching the floor. Maintain a flat back. Re-bend knees and bring your chest back up to starting position. Repeat for 8 reps, then switch sides.
Want more workouts that challenge your body head to toe? Head to DailyBurn.com/365 to get a new workout daily.