Spring break is approaching, and while the thought of escaping this frozen tundra is enticing, going from wearing bulky sweaters to a bathing suit can be slightly terrifying. Not to worry—Lee Hersh, a food and fitness blogger and instructor at Corepower Yoga in Edina, is here to help.
Fitfoodiefinds.com is a successful food and fitness blog dedicated to living a healthy life, while still enjoying life. Hersh posts about three recipes a week, and posts about fitness and exercise every other week.
When she’s not blogging, you’ll find Hersh teaching yoga sculpt at Corepower in Edina. “Yoga sculpt is sort of a mixture of vinyasa and cardio, light weights and plyometrics,” Hersh says. “It makes fitness really fun, and it’s actually my outlet for being with people since I work from home.” But while Hersh is able to get in her workout on the job, not all of us are so lucky. For those having trouble getting to the gym, Hersh offers a series of exercises you can do at home—no equipment needed.
5 Bodyweight Exercises to Get into Swimsuit Shape:
- Squats (strengthen hips, glutes, quads, and hamstrings) Begin with feet hip-width apart. Inhale as you lower into a squat, keeping knees stacked over ankles and chest lifted. Your weight should be in your heels. As you exhale, explode back up, driving through your heels to stand.
- Forearm Plank (strengthen full body, but primarily the core) Balance on your forearms and toes, making sure your elbows are stacked directly under your shoulders and that your feet are hip-width apart. Engage your core, ignite your glutes and thighs, and press through your heels. Keep your rear and spine in one long line. Modification: Drop to your knees.
- Push-Ups (strengthen chest, shoulders and triceps) Begin in high plank pose with your hands directly under your shoulders and your feet hip-width apart. Inhale as you lower your body, bending at the elbow and leading with your chest. Exhale as you press back up into high plank. Keep a strong spine by lengthening through your neck. Modification: Drop to your knees.
- Mountain Climbers (strengthen quads, chest, hamstrings, shoulders) Begin in high-plank pose with your hands directly under your shoulders and your feet hip-width distance apart. Pull your right knee into your chest, explode back and switch, pulling your left knee into your chest. Repeat.
- Alternating Stationary Lunges (strengthen quads, calves, glutes and hamstrings) Stand with feet hip-width apart. Step forward with your right leg about 2 feet. Keep your torso upright and chest lifted. As you inhale, lower toward the floor, keeping your right knee stacked directly above your ankle, creating two 90-degree bends in both legs. As you exhale, explode up to standing with feet hip-width apart. Repeat on the left side.
Bodyweight Circuit:
Do each exercise above for 45 seconds with a 15-second break in between exercises. Rest for 1 minute in between circuits.
- Beginner: Complete the circuit two times.
- Intermediate: Complete the circuit four times.
- Advanced: Complete the circuit six times.
Extra Tips for getting—and staying—healthy
- When it comes to exercise, something is better than nothing. Get moving in any way you can!
- Meal prep: Buy your veggies and prepare them as soon as you get home, so they’re ready for a grab-and-go snack.
- Have a plan: How many days will you work out this week? Set a schedule and stick to it.
- Balance: Don’t deprive yourself of your favorite treats. Eat that piece of chocolate after dinner (just not the whole bag).
