The I-Don't-Want-To-Work-Out Workout

 
I-Don't-Want-To-Work-Out Workout | Jennifer Diaz | Photo by  Kelsey Cherry

I-Don't-Want-To-Work-Out Workout | Jennifer Diaz | Photo by Kelsey Cherry

Do you ever have days when the last thing you feel like doing is exercising? Maybe it's been a long week, work has been hectic, kids have been sick, your schedule is at full capacity, and as much as you'd like to reach your goals, walking on the moon sounds more realistic than getting a workout in. And I absolutely get it. Not only do I occasionally experience this, but I also notice when my clients do as well. I believe that exercise should add more satisfaction to your life by helping you become and stay physically, mentally, and emotionally healthy. Being "fit" isn't really the end goal. Participating in activities you enjoy and living a life you love is the real reason exercise is so valuable. So when it comes to the days when working out is less than appealing, it's important to recognize whether you need to rest, or to push past the lack of motivation instead. If you're not sure which choice you should make, try asking yourself these three questions:

  1. How do I feel mentally?
  2. How do I feel physically?
  3. What decision would I be the proudest of: resting or exercising?

While it's a lot more fun when motivation and energy levels are high, pushing through a tough barrier can be a monumental turning point in your overall journey. When you overcome an obstacle, such as lack of motivation or energy, you press towards positive momentum and improve your self-efficacy, making long-term success much more likely! Motivation is like a muscle. It needs rest just as much as it needs to be strengthened. Click here for some tips on how to stay motivated.

One of the most important aspects of an exercise program is consistency. When you're consistently engaging in an activity for a period of time, those activities eventually become part of your lifestyle. So as you're trying to create new habits, consistency is key! Below, I'm sharing the workout I do on days when the last thing I feel like doing is working out. It's not extremely difficult, and I don't promise that you'll burn a ton of calories. However, your body will still respond to the exercise by kindly releasing dopamine and serotonin into the blood flow, improving your mood, lessening your stress levels, increasing your energy levels, and maybe most importantly, making you feel capable and successful. After all, success breeds success, so let's move a little!

Start with a 5 minute walk or light jog and then go through the following 9 exercises one time.  

 

0 1 .  B O D Y W E I G H T   S Q U A T

I-Don't-Want-To-Work-Out Workout | Jennifer Diaz | Photo by Kelsey Cherry
  • Make sure you keep your knees behind your toes and over your ankles. 
  • Perform 8-12.

0 2 . P U S H   U P

I-Don't-Want-To-Work-Out Workout | Jennifer Diaz | Photo by Kelsey Cherry
  • Make sure your head, chest, and hips lower down as one. If you need to modify it, place your knees on the mat. 
  • Perform 8-12.

0 3 .  W A L K I N G   L U N G E

I-Don't-Want-To-Work-Out Workout | Jennifer Diaz | Photo by Kelsey Cherry
  • As you lower down into the lunge, make sure your front knee doesn't go past your toe.
  • Perform 8-12 on each leg.

0 4 . C L O S E   G R I P   P U S H - U P S : F U L L   O R  M O D I F I E D

I-Don't-Want-To-Work-Out Workout | Jennifer Diaz | Photo by Kelsey Cherry
I-Don't-Want-To-Work-Out Workout | Jennifer Diaz | Photo by Kelsey Cherry
  • Keep your elbows close to your side and make sure your head, chest, and hips lower down as one.
  • Perform 8-12.

0 5 . H I P   R A I S E S

I-Don't-Want-To-Work-Out Workout | Jennifer Diaz | Photo by Kelsey Cherry
  • Press through your heel as you lift your hips as high as you can. 
  • Perform 15-20 on each leg.

0 6 . C H E R R Y   P I C K E R S

I-Don't-Want-To-Work-Out Workout | Jennifer Diaz | Photo by Kelsey Cherry
  • Engage your core as you lift your shoulder blades off the mat to touch your toes.
  • Perform 15-20.

0 7 . G L U T E   K I C K B A C K S

I-Don't-Want-To-Work-Out Workout | Jennifer Diaz | Photo by Kelsey Cherry
  • Lift your leg as high as you can and lower back down slowly.
  • Perform 15-20 on each leg.

0 8 . P L A N K   T O E   T A P S

I-Don't-Want-To-Work-Out Workout | Jennifer Diaz | Photo by Kelsey Cherry
  • Be sure to keep your shoulders over your wrists and your body in a straight line as you take your toe out to the side and over the opposite foot to tap the ground.
  • Perform 10-15 on each side.

0 9 . T H E   B I R D   D O G

I-Don't-Want-To-Work-Out Workout | Jennifer Diaz | Photo by Kelsey Cherry
  • Lift the opposite arm and leg as high as you can.
  • Perform 15-20 on each side.

Make sure you stretch well at the end. Here are a few great stretches you can do when you're done: Option 1. Option 2.

If you've been feeling a lack of motivation, I want you to know that you're not alone, and you won't feel like this forever! Take a deep breath, show yourself some grace, and focus on one positive decision at a time!