This post is about Exercises for Small Spaces to Occupy Big Minds.
Mix and match. Take one from each and do them in order. Then do them again. Mix them up each day. Or, just do two or three from one. Rest, and do two or three from another. Work opposite muscle groups. Wait 24 hours in between lifting. You can do cardio, core and stretching every day if you’d like, just don’t do the same muscle groups two days in a row.
Exercises for Small Spaces
| Exercise | Reps & times | Cues | |
| CARDIO | Quick Feet | 30-60 seconds | Knees slightly bent
Butt back&down (B&D) Navel to Spine (abs in) Fast, low, quick, steps |
| Jog/sprint in place | Tall posture
Abs in Pump arms |
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| High knees – either as a jog or step | Posture & Abs in | ||
| Butt kicks – either jog or step | |||
| Jumping Jacks w/Variations | |||
| Half-jack, regular jack, front arm jack, power jack | |||
| Mummy Kicks | Straight arms out X
Straight legs, point toes |
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| Repeaters | 30 seconds R leg
30 Sec. L leg |
Lunge. Bring back knee forward and pull arms in at same time. Repeat quickly.
Keep stationary leg bent |
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| Jump Rope
Alternate feet Double feet Single leg Fwrd, back, side2side |
30-60 seconds | ||
| CORE | Planks – on hands or on elbows
Variations below |
30-60 Sec. | Abs in, neutral spine
Hands under shoulders Don’t put butt in air Don’t sink hips |
| Alternating knees forward
Alt. Knees x to elbow Alt. Knees out to Shoulders Push/up |
30-60 Sec.
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Same cues as above.
Can do each separately or can combine. See notes |
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| Military Crawl | 30-60 Sec | Start in up position
Down on R elbow – Down L Elbow Up R hand – Up L hand |
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| Side planks | 30-60 Sec | Start in plank position
Feet shoulder width apart Turn sideways – hold |
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| Pushups – from plank position, lower chest to hands and back up | AMAP | The wider your hands the easier the pushup – the closer the hands, the harder the pushup and the more you engage the triceps. Go on knees if you can’t get your chest down. Your hips should never lead. | |
| Push ups to side planks | 6-12 total – rest/repeat | Add a good pushup. Can pushup from knees, go up to plank and turn. Or turn onto knee and top leg is straight | |
| Side planks w/hip drops | 6-12 each side | Turn to side plank – put top hand behind head. Drop hip down and up. Switch sides | |
| Quadraped – lift R arm straight and Left leg up straight
Repeat L arm and Right leg
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6-12 each side | Abs tight – neutral spine-breathe
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| Bicycles – Slow and fast | 10 Slow
20 fast |
Keep abs pulled in and breathe | |
| V Ups – Single leg and double leg | Pull abs before coming up and keep them in. very important. Exhale on way up | ||
| Double leg stretch | 6-10 | Hug knees, head/shoulders off flr
Extend arms and legs straight out simultaneously, then circle arms around to hug knees again as you bring them in. repeat. |
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| Sit – Lean back 45 Degrees – Feet on floor
Lean back two counts – up two counts Russian Twists |
AMAP | Keep tension in abs – don’t round back
Arms out straight – turn r- C- Left Add weight, lift feet off floor |
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| LEGS/BALANCE | Squats
Fast Slow Hold down and pulse Hold down in static squat Plyo squats |
10-20. Combine fast, pulse, hold, plyo | Feet shoulder width or more apart
Push hips back like you’re sitting in a chair Sit down into the heels of your feet and push up through the heels KNEES DO NOT GO OVER THE TOES |
| Plie squats
Same as squats but toes point out |
SAA | ||
| Lunges
Front lunge Back lunge Side lunge Single leg lunge |
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| Single leg balance – bend overs
Add pogo hop |
6-10 each leg.
Alt. R & L |
Abs in | |
| Single leg table top extend | 6-10 each leg.
Alt. R & L |
Arms go out in front as leg kicks back and you are parallel to the floor – hold and return | |
| Single leg – leg extension/hamstring curl | 6-10 each leg.
Alt. R & L |
Abs in – lift knee to 90 degrees.
Extend leg and tighten quad, curl in & tighten hamstring |
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| Warrior X – balance and abs | SAA | Stand making an X with arms/legs
Lift R leg, bring left elbow in and x in front of body – then switch |
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| ARMS/SHOULDERS/BACK | Curls w/band
Alt single arm Simultaneous arms
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8-14 Reps | Switch up timing. So lift fast (1 count), and go down slow (3-4 Ct).
Or Lift slow, go down slow. Add static curl one side while other side moves |
| Overhead tricep lifts | Same | Same | |
| Tricep dips on bench
Add leg lifts, leg pulses, hold reverse plank on bench |
Same | Keep butt as close to bench as possible to protect the shoulders | |
| Straight arm diagonal should raise | Same | It’s like drawing a sword. Keep arm straight. Start R hand at L hip, pull up and x so now R arm is diagonal from start position | |
| Upright rows | Same | Keep arms close to body and hands close together as you pull band up. Always lead with the elbows.
Up fast (1 ct), down slow (3 ct) or make the timing even. Mix it up |
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| Bent over rows – | Same | Lunge position, pull band like you are starting a lawn mower. Keep elbow close to side | |
| Standing/bent over flys
Simultaneously and alternate |
Same | Slightly bend over, bend arms slightly at elbow and lift band and out | |
| BACK | Prone position
Supermans, I’s, Y’s and T’s
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8-14 Reps | |
| STRETCH | I’ll show you stretch moves and sequences for all parts
Think hamstring, hip flexors, quads, hips, glutes, back, chest, shoulders, triceps, arms |
Hold 10-20 Sec. | Reach, hold, inhale, when exhale, reach a little farther. Never to the point of real discomfort |
Exercises for Small Spaces
This concludes my post on Exercises for Small Spaces to Occupy Big Minds.
