Here are 3 simple, yet effective exercises you can do to while you wait in line during Black Friday shopping!

 

Isometric Training: The key to these exercises is “time under tension". Simply put, the more time your muscles spend under “tension” the more time they spend contracting. The contracting then produces a quick and easy way for your muscles to activate while you wait!

 

  • Core Training: Standing with your feet shoulder width apart and your arms at your side, take a controlled inhale through your nose. Exhale through your mouth and contract your abs as tight as you can while maintaining good posture. Breath normally as you squeeze your abs (as tight as you can) for 20 seconds. Rest for 5 seconds and repeat for 10 total reps. That’s 1 set! Seeing how you’ll be in line for quite a while, we urge you to test your core strength and go for 3 sets! That’s nearly 10 full minutes of core training!

 

Breathing 1

 

Breathing 2

 

  • Isometric Pectoral (Chest): Standing with your feet shoulder width apart, raise your arms and position them right in front and have your elbows slightly bent. Place your hands together, positioned slightly lower than the bottom of your chest. When you’re ready, inhale through your nose and exhale through your mouth and push your hands into one another making sure that most of the pressure is pushing with the heel (or bottom) of your hands. Contract your abs to help stabilize your upper body and maintaining good posture. Maintain a relaxed breathing pattern as you exert the force through your hands. Push for 5 seconds and rest for 5 seconds. Complete the reps at that pace until you’ve made it to 10! Rest and repeat for 3 set!

 

Chest 1

 

Chest 2

 

  • Standing Calf Raises: Standing with your feet shoulder width apart, brace your abs and find a wall, chair (or shopping cart) to hold onto while you complete these exercises! You’ll need your balance, trust us! With your knees slightly bent, elevate your heels 1 inch above the ground. That’s your starting position! Don’t allow your heels to touch the ground until you’ve completed your set! When you’re ready, raise your heels as high as you can and return to the starting position 1in off the ground. Complete the reps with a smooth, fluid motion making sure there are no herky-jerky starts or stops. You’re set has 2 options: 1.) a timed set for 30 seconds or 2.) a numeric set for 30 reps. It’s your choice! Regardless of your decision, you’ll have 30 seconds to rest before you have to go again so choose wisely! That shopping cart will come in handy after a few sets!

 

Calf Raises 1

 

Calf Raises 2

 

Calf Raises 3