What happens when you have 15 minutes, and you know you want to get a good workout in? Is there a way to do something instead of nothing? Some people may take off for a good quick run, but you can full-body workout in quickly too.

4 moves that you can do!

Grab your dumbbells, and let’s go for it.

Move 1

Weighted squats

Hold a pair of dumbbells at your side and then do a standard squat. Return to standing and repeat 10 times. Be sure to pause at the top. The weights will be at the mid-shin level while you are squatting and keep them close to you.

Move 2

Weighted Reverse Lunges

You can do this with 1 weight or while holding 2. If you use 1 weight, hold the weight at chest height with your elbows close to you. Keep the weight there and alternate stepping back and bend your knee until your thigh is parallel to the ground. Repeat on the opposite side. If you hold 2 dumbbells close to you in the way you did in your squats, keep them steady and step back in the same way. Each combo of right and left makes 1 rep. Repeat these 5 times.

Move 3

Pushup Plus

Drop to a pushup position and raise your feet on a step or box. Keep your core tight and elbows in for your pushups. With your back flat, proceed to lower your chest. Repeat this with 10 reps.

Move 4

Pushup Weighted Renegade Row

In pushup position with each hand resting on a dumbbell, hold your core and do a pushup. Follow this by pulling the right weight toward you and then lower this. Repeat on the opposite side. Then proceed to another pushup and renegade rows. Do 5 complete reps.

Moving every muscle in this routine is an excellent way to get your mini 15-minute workout in and feel like you didn’t skip on you today.

Snacks are around the house. Having some healthier choices will keep you on your goals and give your family something to snack on when needed.

Breaking Down Choices

Weighing your options about which would be a better choice is a constant struggle for many shoppers. Some of the selections are not as obvious as you might think.

Guacamole vs. Hummus- Which is the better choice?

Technically this one is a draw. Both are a good source of healthy fats and have potassium and fiber. The key here is to stay at approximately ¼ of a cup per serving of either when you snack. You can dip a cup of veggies or 12 chips for a great filling snack.

Corn Nuts vs. Corn Chips- Which is the better choice?

Corn Nuts are the winner here. They are both made from corn, oil, and salt. The difference is that the nuts may be roasted instead of deep-fried like the chips. Roasting makes them lower in fat, although they both are low in sodium if you choose the unflavored kinds.

Cheese Puffs vs. Cheesy Crackers- Which is the better choice?

Although eating real cheese is the preferred choice, the cheesy crackers win. Often cheese puffs are made with cheese flavoring, so look for the crackers made with cheese. Remember that both have a higher amount of saturated fat and sodium.

How about another one?

Fruit Snack vs. Fruit Candy- Which is the better choice?

Kids love these. Which would you choose? Often fruit snacks are considered healthier, but in fact, they usually have the same amount of sugar as candy. The better choice is real fruit that is full of great vitamins for you all.
Watch out for snack attack time!

Working out on a track is getting more popular. Head over to the junior high or high school and check out the old gym class area you used to use. Training at a track will give you a change of scenery and bring in fun possibilities too.

Track Etiquette

There are rules on the track, and they are not hard to remember. They make a lot of sense.

1. Watch for school events and do not intrude on their time.
2. Picking lanes- warm up and cool down in the outside lanes. The inside lanes are the fast lanes.
3. Passing on the right! This is different than driving, on the track, the right is the passing zone. When you come up behind a runner and want to pass the proper thing to do is shout “on the right” or “track,” so the runners are aware.
4. Run Through- don’t stop short. Interval running needs to be done completely at your full speed and then slow the pace and move to the outside of the track. Stopping on the track can make it hard for other runners.

You Have Options

While at the track you have a variety of choices that you can do or even combine!
Sprint Intervals – runners doing interval work can improve their speed by 5 percent.
Use the Stairs – run those bleachers for a good cardio fix.
Jog Time – Jogging the track eliminates uneven sidewalks or having to use the road.
Switch It Up – You can run 5Ks or 10Ks and switching it up will work on shortening your recovery times.

Be Prepared

Be sure you have your water with you when you set out for the track. Some people use smart watches, smartphone apps, or fitness trackers to keep running stats. Be sure you have some pre-workout and post-workout options packed and ready. Have fun on the track!

Summertime means the kids want to go outside. The neighborhood park may have a playground open that can be a great place to get a workout in while the kids get their play in!

Start with getting to the park.

If you are local, you can either walk, rollerblade, or jog there with your kids. With smaller children, use a stroller or a wagon to increase your level of movement. Older kids will find riding bikes or skateboards to the park a lot of fun. That is good cardio.

At the Park

Be sure you are stretched and warmed up before you start. There should be some areas open that you can use at the park.

Slide-

Do a reverse climb of the slide. This exercise is a great lower body workout. Start at the bottom of the slide and quickly climb up the whole slide. Repeat this by doing two sets of 10. Have fun sliding back down the slide each time. (be sure little ones realize they should not attempt this without a parent)

Swings-

Work in some split squats. With the swing behind you, place your foot top on the swing. With one leg in the swing, bend your leg until it is just above the ground. Straighten your leg and repeat. Do two sets of 10 on both legs—time for you to work.

Monkey Bars-

It is your upper body work time. Hanging bicycles are a great place to start. Grab the bars with your palms facing down. While on the bars hanging, alternate bringing your bended knees up to your waist height and repeat. You can graduate to bring both legs up together or even advance to an “L” frame with your legs are straight. Get your total up to two sets of 10 here also.

Got Benches?

Use those benches for some full-body exercise and do some walking push-ups. Plank position with your hands on the bench, and push up. Travel down the bench and back for a series of 10 twice.

Another bench workout is using the back of the bench as a stabilizer and holding on to it while you make a back lunge. Be sure you remember to lunge by stepping back with the opposite leg and then switch. You can graduate to front lunges. Get your two sets of 10 in for your workout.

Don’t forget your Water!

Be sure you have your water with you always. Each one of you should have a special water bottle.

Just think of the fun for the kids, and you will get a good workout in too!