The challenge
Marie is 34, works full-time in Cape Town and has four-year-old twins. There are loads of demands on her time, there is little time or energy left after her husband, children, job, and church commitments. Exercise and relaxation are her lowest priorities.
The solution
Join a gym. “One of the biggest challenges for working mothers is to schedule time for exercise,” says specialist biokineticist Tiaan Campher of the Sports Science Institute of SA. “That’s why most fitness facilities and gyms now offer child-care facilities to enable mothers to train while their children are entertained. “To make the most of your time at the gym, you should do exercises that focus on more than one body part at a time,” suggests Campher.
THE WORKOUT
The warm-up Start on the elliptical trainer. Push the “Quick Start” button and skip to level 4. For the next 10 min, increase the resistance every 2nd min by 2 levels. Even though you start off on easier levels, your progress to the more challenging levels, means that your warm-up doubles up as cardiovascular conditioning.
The exercises The idea is to make maximum use of the time spent in the gym. To do this, work multiple muscles in single exercises.
To finish Do 5–10 min of rowing.1 > LUNGE WITH BICEP CURL & SHOULDER PRESS
With shoulders down, back straight and hips level, step forward into a lunge position. Keep your knees in line with your second toe and knees not passing the front of your foot. In the lunge position, curl the dumbbells towards the shoulders. When a full bicep curl has been completed, press dumbbells upward into a shoulder press. Lower the dumbbells to shoulder level, then lower to the sides and return to starting position.
2 > STORK STANCE WITH TRICEPS
With light weights in each hand, stand on one leg with the knee bent to about 20 degrees. Bend forward with a straight back. Let your arms to hang straight down to the floor, then keeping elbows tucked into your sides, lift both weights back.
Change legs and repeat.
Strengthens Hip stabilisers and triceps. You will tire, but ensure you maintain the position!
3 > SINGLE LEG SQUAT WITH SHOULDER EXTENSION
Start standing on one leg, knee slightly bent, toe pointing straight. Hold the opposite arm up, elbow bent at about 90 degrees. Bend the leg into a squat while reaching the raised arm across the body towards the planted foot. Stand up slowly. Ensure that you hinge well from the hips, keeping the knees slightly bent, and maintain good stability through the abs.
Strengthens Glutes, back, and backs of shoulders.
4 > BALL LUNGE WITH CABLE ROW
Start with one foot on the ground and the other on the stability ball. The cable should be on the side of the lifted leg. Squat down, but don’t lean on the back leg. When in the deepest part of the squat, reach out to grab the cable.
As you stand up, pull your hand slowly back into the side of the torso. Don’t let the knee fall inward or the hip drop on one side.
Strengthens Glutes and latissimus dorsi. This exercise integrates both upper and lower body — and is a great kilojoule buster!
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