That's right, I said EXERCISE! Missions are physically demanding! All that walking and biking, and running around from meeting to meeting, it amazes me that missionaries are still able to put on weight! The Church advises missionaries to set aside time -30 minutes in the morning- every day to exercise so they can stay happy and healthy. The Church also advises establishing an exercise routine before your mission so it's easier to adjust to all the running around. So that's exactly what I'm doing! But this isn't going to stop me from ordering extra fries. ALWAYS order extra fries.
To start out with, I'm planning on walking 4-6 miles at least 3 or 4 times a week. I don't have set days when I'm going to go on my walks, because my schedule is kind of all over the place during the week.. But it's happening! I'm mainly concerned with my core, legs, and bum, so I'm focusing my workouts on those areas.
"Go-To" Workout! Repeat 2x, 25-30 reps each unless stated otherwise
Bum/Legs
- Bridges
- Fancy bridges *Immediately after the last bridge, hold at the top for 30 seconds. After that bring knees in and out for 25 reps. Finally, hold knees together, still holding position at the top, for 30 seconds*
- Toe Taps on Back *Laying down, legs in the air, shins parallel to the ground. Bring down leg so your toe touches the floor, then bring back up to starting position. Repeat!*
- Clam
- Donkey Kicks
- Fire Hydrants *Looks like you're a dog peeing on a fire hydrant*
- Rainbows *Similar to donkey kicks. Leg sticking straight out, toes touching the floor. Move your leg in an arch from left to right. Repeat with other leg!* x10 each leg
- Squats x10
- Squat Pulses
- Sumo Squats/Plié x10
- Sumo Squat to Calf raise *Sumo squat like normal, but when down in squat position raise heels so you're on your tippy toes* x10
- Heel Lifted Squat *squat normally, but with one heel lifted* x5 each leg
- Lunges x10 each leg
- Ballerina Toe Taps *Standing up, using a wall as support, put one leg out behind you and tap your toes and top of your foot on the floor, bringing your leg up as high as you can between taps*
- Calf Raises *Feet shoulder width apart. Lift your heels to your tippy toes, and bring back down. Repeat!*
Abs/Core
- Crunches (not sit ups!)
- Bicycle crunches
- Super Crunches *Do a regular crunch, then do a bridge. Crunch, bridge, crunch, bridge, crunch, bridge, etc.*
- Plank Twist *Start in plank position. Twist your hips to the right, then to the left. Repeat!*
- Russian Twist
Stretching!
Ain't these adorable?? Don't let the cute bunnies fool you. They mean business when it comes to stretching and yoga...
Well there ya go! I do all of this about 4-5 times a week, or I at least try to. I also try to keep it at or below 30 minutes to do everything, but that doesn't always work out.. If I'm running out of time, I won't do all of the ab/core workouts and just focus on my bum/legs and stretching. Walking 4-6 miles in a day happens even less, but I usually try to go on walks whenever I have the day off from work. Woo!!
