Do you work out before bed?
Every time I exercise at night, sleep is a struggle. I lie in bed twiddling my thumbs wondering where the heck Mr. Sandman is. Matter of fact, he’s been MIA for the last week. He’s not answering my texts, AND he’s declining my video calls. Ya’ll think he is cheating on me?!?!!!
One of my online training clients is a mom of 3 and she says there is NO time for exercise. I actually believe her. (I don’t usually believe ya’ll 👀) So I created a short (something is better than nothing) workout that you can do right before bed. Even if you exercise in the morning, this routine will relieve stress (you work hard, boo) and it will also work the areas you never work (you need me, boo.)😇
This 7 minute workout routine will activate your core, open your hips, and help you sleep.
Whether you’re a busy parent (what parent isn’t) and the only time you have for yourself is after the kids are asleep. Or you’re an athlete who likes to do something at night to complement your morning workout. This is for you. If you’re lazy (no shade), this is for you, too. You gots to move, baby.
Your Full Body Evening Workout
1. Warrior Abs. Bend over and simultaneously lift one leg and both arms. Make your body as long as possible. Once you’re steady, pull your knee in to meet your elbows. This is tough and wonderful.
2. Side Lunge with Kick. Step out to the side at a reasonable distance. Bend your knee when you land. Push off your foot and return to the start position. Kick your leg up to the side as high as you can.
3. Tabletop. Plant your hands and feet on the ground with your hips facing up. Lift your butt off the ground until your hips are parallel with the ground. Then return to the start position. Keep your head and neck relaxed.
4. Yoga Squat. Place your feet in a comfortable position. Lower into a squat. Fold over to stretch the hamstrings. Go back to the squat. Then stand up. It’s not easy but it’s extremely beneficial.
5. Reverse Fly. With soft knees, bend over to a comfortable position. Activate your core. Raise your arms to a T position and squeeze your shoulder blades together. Pause at the top, then release.
6. T Up. Get into a high plank position. Twist open to one side and let your feet roll with you. Let your head follow your top arm and look at the sky. With control, return to the start position.
7. Side Leg Drops. Lie on your back with arms out to the side. Bend your knees and lift your feet off the ground. Lower both legs to one side and touch the floor. Exhale as you lift your legs back to the start position. Repeat on the other side.
Instructions for the Evening Workout
Do 1 minute of the first exercise then move on to the next. Go through the exercises in the order listed. You’ll be done in 7 minutes. If your body yearns for more, do one more set. But don’t do more than that. Go to sleep, girl!
Please share this evening workout with someone who needs it. Your mom friend, your runner friend, or your sit-in-a-desk-all-day friend. I love you. Angel