By Rita La Rosa Loud, B.S.
Would you believe that your kitchen island or counter can serve as more than just a place for cooking or preparing meals? Throughout this Christmas holiday, it can double as a stable and effective workout station for muscle strengthening. Utilizing this convenient household feature makes it easier to squeeze in quick workouts, helping you stay active, healthy, and fit during the busiest season of the year.
Seven-minute workout
Make it a daily habit to get fit during the holidays. Start with this express body weight strength routine while at your kitchenette island/counter.
Posture tips
Keep eyes forward, neck and shoulders relaxed, back straight, and abdominals pulled in.
Warm-up
Set timer for two minutes. Face six inches away from the island/counter. Arms fully extended, hold onto the top for balance and support. With feet slightly apart facing forward, march in place for 30 seconds, then step side-to-side for 30 seconds. Next alternate side leg kicks for 30 seconds. Lastly, turn right holding on to island/counter with your right hand. Lift switching knees for the remaining 30 seconds. Choose any or all movements based on your fitness level.
The exercises
Be sure to hold on to the island/counter throughout the exercises to stabilize your body
Push-ups focus on chest, triceps, shoulders, and like a plank, your core, which are muscles that include abdominals, hips, and lower back. Place extended arms on the counter’s edge, stand far enough to keep your body straight, and avoid letting hips drop or lower back arch. With back straight, flex (bend) elbows and lower chest toward the edge of the island/counter. Pause, then push your body back to starting position. Repeat 10 times.
Biceps curl targets the front arm (biceps, forearms) muscles. Stand erect, facing six inches away from island/counter; hold on with right arm. Grasp a dumbbell or water bottle with left hand by your side, palm inward. Slowly curl weight toward your shoulder, turning palm upward as you lift. Pause for a moment, then return dumbbell down by your side. Repeat 10 times per arm.
Calf raises target lower leg (calf) muscles. Stand upright 6 inches away from island/counter, feet apart, pointed forward. Knees fully extended, slowly rise on to tippytoes, heels in line with arches. Pause momentarily, then slowly lower heels back to floor. Repeat 10 times.
Body-weight squats target hips, thighs, and buttocks. Stand tall 12 inches away from island/counter with arms straight resting on worktop. Place feet shoulder-width apart. With eyes forward, bend knees and sit back as you lower hips to desired level (mini or full squat). Pause prior to returning to standing position. Repeat 10 times.
Stretch and relax
Stretch after each exercise or at the end of your workout. Gently hold each stretch for 30 seconds and breathe throughout for best results.
The Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College offers support to help you get through the holidays. Consider joining our supervised adult group fitness program (resistance exercise, aerobics, flexibility, functional training). We are located at Presidents Place, 1250 Hancock St., Quincy. Call 617-405-5978 to tour, inquire about complimentary training and obtain registration procedures. Street parking is available; a parking garage is next to the building.
About the Author: Rita La Rosa Loud holds a B.S. in Exercise Physiology with additional education in Sports Medicine and Athletic Training. She is NASM Certified and has been actively involved in the fitness industry for more than 35 years. She is also an author and writes fitness-related articles for various publications. Currently, she is a fitness researcher and directs the Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College. She can be reached at 617-405-5978 or by email at Rita.larosaloud@quincycollege.edu.
