MARY BETH’S LIST OF EXERCISES FOR INDOORS, TIGHT SPACES, & PRETTY MUCH ANYWHERE IN THE WORLD

Why? To Bring Order, Clarity, and Sanity to your Life

First, I divide up a whole slew of exercises into four different groups – if you are unsure how to do one of the exercises, consult YouTube for a quick tutorial.

UPPER BODY

  • Push-ups – you can do regular pushups or you can do them on your knees until you get strong enough to do regular pushups. Don’t rely on doing pushups on your knees too long.  Even one or two good pushups with build strength quickly and you will feel stronger doing regular pushups.

    • Tips: make sure you don’t let your butt sink, you keep your neck retracted, eyes looking down, and breath out with each extension.

  • Triceps dips – use a chair, the end of the bed, a TV stand, a table – whatever piece of furniture is low enough for you and can support your weight. Sit backward and rest your hands on that surface, with your legs straight out and supported by your heels on the ground. Then dip, lowering your bootie until your elbows bend to a 90-degree angle.

    • Tips: make sure you breath on each up portion of the dip and look straight ahead.

  • Arm circles – arms straight out and move your arms, making small circles. Move to making bigger and bigger circles. Do that in both directions.

LOWER BODY

  • Bootie lifts – Start lying down on your back, bend your knees, keeping your feet on the floor. Use your butt muscles to raise up to a bridge, keeping your shoulders and head flat on the floor. Hold for a two-second count and release back down to the ground.

    • Tips: make sure you keep your neck flat, look up at the ceiling, and breath out on the way up.

  • Modified bootie lifts – same position as bootie lifts but working one leg at a time – keep one leg straight out the whole time you are doing the bootie bridges with the opposite leg. Work both sides.

    • Tips: make sure you keep your neck flat, look up at the ceiling, and breath on the way up.

  • Wall sit – stand flat against a wall then bend your knees so you are at a 90-degree angle – like you are sitting in a chair but there is no chair.

    • Tips: make sure you look forward, keep your back flat to the wall, and breath throughout. Put your hands on your legs or cross them on your chest.

  • Air squats – this is the same movement as if you had a bar with weights on your shoulders doing squats but here you don’t have the bar – you just fake it. Use the same position, even put your arms up by your shoulders as if you are holding a bar. Go down as low as you can without hurting your knees and hold for a two-second count. It helps to do these in front of a mirror if you can to make sure your form is correct; if not, no problem – just be careful with your form.

    • Tips: only go as deep as you can, move slowly, look straight forward, & breath.

  • Lunges – Work one side at a time. Step forward with one leg, then bend your knee so that it is at a 90-degree angle. Your back leg will follow. Repeat on the other side. Breathe out on the way up

    • Tips: do not let the knee of the front leg go over your ankle – keep it at a 90-degree angle.

PRESIDENT & VICE PRESIDENT PROTECTION DETAIL TRAINING

Building resilience relies on the physical and the mental, so exercising your body is only half the work. Strengthening your mind takes just as much patience and persistence.

PHYSICAL TRAINING IN COLOMBIA

Training in groups may provide the motivation you are looking for. Find a buddy, lay out your goals, and stay committed.

CORE

  • Crunches – lay on your back, bend your knees keeping your feet on the floor. Put your hands behind your head to support your neck and use our core muscles to lift up. Do not use your hands to raise your neck to raise your upper body, this can injure your neck – plus, it won’t work your core as much. Breathe out with each core lift.

    • Tips: keep your elbows straight out (like you are pinching your shoulder blades), look at one spot on the ceiling, and breathe with each crunch.

  • Bicycle crunches – in this version of crunches, your legs are at a 90-degree angle in the air, feet pointing toward your face. Lift your head with the support of your hands and, with each breath, move your elbow to the opposite knee, moving your knees out and in, like you are riding a bicycle.

    • Tips: no need to touch each knee with your elbow – just do your best to move the elbow toward the opposite knee, and breathe with each left and right bicycle movement.

  • Planks – correct positioning for planks is harder than you think. To me, the most important aspects are: 1. have your arms at a 90-degree angle, with your forearms on the ground; 2. retract your neck so it is in line with your body (not hanging down aimlessly); 3. tuck your bootie under so there is no arch in the back; and 4. pull your elbows down gently toward your feet while doing the plank to really work your core.

    • Tips: breathe through your planks, it really helps!

CARDIO

  • Jumping jacks – self-explanatory, I hope. Make sure your hands touch at the top and you are looking straight ahead.

  • Burpees – open hands firmly on the floor and feet back so you are in a plank position. Then, jump both of your feet forward toward your chest, keeping your hands on the ground. Now, stand up straight. Repeat, in the opposite order, jumping back into the plank position. Repeat.

    • Two options: you can push up when you are in the plank position or you can do a jump up in the air when you are in the standing position – your choice.

    • Tip: this can be modified to do walk out burpees if the jump out is awkward for your body.

  • Jump squats – same as squats, but jumping up instead of slowly standing up, landing, and immediately moving into the next squat. You are in constant movement so that this creates a cardio exercise.

  • High knees – standing straight up, start lifting your knees to a 90-degree angle – when one foot hits the ground, you immediately lift the other knee up. You are in constant movement so that this creates a cardio exercise.

  • Mountain climbers – open hands firmly on the floor, feet are on the ground, like a plank but your bootie is in the air (aka piked plank). Move one foot up in a fluid movement toward the same hand (right foot, right hand). As you move that foot back, the other foot comes up. You are in constant movement so that this creates a cardio exercise.

    • Tip: just bring the foot up as far as you can, it doesn’t touch your hand, and keep your hands firmly on the ground the whole time.

  • Jumping lunges – Same as lunges above. In this case, you are not stepping slowly, you are in constant movement so that this creates a cardio exercise.

    • Tip: Make sure that whatever foot is in front, that it is planted solidly on the ground with each movement. Use that foot to push yourself up for the next jump. Breathe.

Next, I have created 4 different exercise routines so that you don’t get bored (and I don’t either)
NOW, if you are so inclined, add a facet from the modified routine below.
  • Take a nap

  • Read

  • Communicate with a family member or friend via Zoom /FaceTime/virtual chat

  • Paint

  • Draw

  • Laugh

  • Write a poem

  • Play a board game

  • Do a puzzle

  • Cook or bake

  • Put together a photo album

Option 1 – Pick 4 exercises (one upper body, one lower body, one core, and one cardio). Do the first exercise for 20 seconds, all out, then take 30 seconds rest. Do this exercise for EIGHT repetitions. Take a 2-minute break. Move on to the next exercise and do it for 20 seconds, all out, then take 30 seconds rest. Do this exercise for EIGHT repetitions. Take a 2-minute break. Do this same routine with the next two exercises with a 2-minute break in between each exercise set.  This is a 30-minute workout.

Option 2 – Write down every exercise on an index card.  Shuffle the cards.  Pick a card and do that exercise for 30 seconds to one minute, all out.  Take a 30-second to 1-minute break, shuffle the cards, and pick another card. Do that exercise for 30 seconds to a minute, all out. Take a 30-second to 1-minute break. Pick cards for as long as you can stand it – starting with at least 10 exercises and working your way up by one exercise with each workout.

Option 3 – Write down every exercise on an index card. Write out your name vertically on a piece of paper, with each letter of your name occupying a line of the paper. Now, pick a card and assign one card per letter of your name.  Shuffle the cards as you are picking them and assigning them to each letter. Now, the fun begins – for each letter of your name, do that exercise for 30 seconds to one minute, all out. Take a 30-second to 1-minute break in between each letter. Once you have mastered that, add your middle name; if you don’t have one, pick a name you have always loved.

Option 4 – Get a deck of playing cards. On each card, write one of the exercises. You will end up repeating the exercises on the cards. Then, pick a card. You will do whatever exercise that is for the number of times the card is worth – for example, let’s say you pick a jack and “burpees” are written on the back. You will do 10 burpees. Pick cards for as long as you can – starting with at least 10 exercises and working your way up by one exercise with each workout.

Try one thing you have never done before or that you have not done in a long time and add it as part of your daily routine  – this is the part that is taking care of your mind and soul. It can be for five to ten minutes – I am not asking for a huge commitment; I am simply encouraging a well-rounded you – mind, body, and soul.
 
Here are some ideas:

KNIFE TAKE-AWAY TRAINING IN COLOMBIA

If you are unsure, seek guidance. Physical training can lead to serious injuries if done recklessly. Taking the time to listen to your body can mean all the difference.

  • Yoga

  • Meditation

  • Diaphragmatic breathing (aka deep breathing)

  • Tapping

  • Progressive Muscle Relaxation (PMR)

  • Guided meditation

  • Journaling

  • Dance

  • Listen to music

  • Sing (in the shower counts!)

  • Diffuse essential oils

  • Tai chi

For more information: