A Tire Workout for Moms and Kids
This interesting workout came across my desk and I thought I would share it with you. It's a "back to basics" workout by Amen Iseghohi. In this workout, Amen shows you how to have fun with a tire and your child (or your impending child. Or just yourself).
Remember...you have to change things up with your workouts to see results, and this seems like it would definitely do just that. Use a tire to get ride of the spare tire? I like it!
Amen’s Mommy Workout Routine
1) Warm Up
2) Workout (with Tire)
3) Workout (without Tire)
WARM UP
Stretching – With right hand touching the tire and left hand hand on your waist, bend right knee and lean in as shown. Repeat with alternating opposite arms and legs. (2 minutes)
Lateral Tire Taps - With one hand on your hip, and another on the tire, shift your bodyweight from leg to leg. (2 minutes)
Alternating Lunges - In an upright position, hold the tire over your head. Step forward with one leg and bend the other leg on the floor. Come back up into an standing position. Repeat with opposite leg. (2 minutes)
Plank Supermans - With the tip of your toes on the floor and legs straightened, place elbows on the tire as shown. Lift one leg into the air while stretching the opposite arm. Repeat with opposite arm/leg. (2 minutes)
Squatting In and Outs – With both hand on your hip and feet together bend downward. Then with both legs apart, squat downward. Repeat. (2 minutes)
In and Outs w/ Tire - Alternate jumping in and out of the tire one foot at a time. Step in with your right foot and then step in with your left foot. Step out with your right foot, and then step out with your left. (2 minutes)
Front, Back, Side to Side Plank - Shift body weight front then back then side to side. (2 minutes)
Plank w/ feet on Tire - With feet on the tire, place arms flat on the ground and hold in planking position. (2 minutes)
Tire Press and Twist - With feet spread apart, hold tire straight above your head and twist your torso back and forth. (2 minutes)
Dips - Holding the tire above your head with your feet spread apart, squat low to the floor while pulling the tire over your head as shown and repeat. (2 minutes)
Rocking Chair on Tire - Feet shoulder width apart, get in sitting position, drop down for push up and rock back up to sitting position. (2 minutes)
Wall Sits – Hold the tire in front of you while leaning against the wall in sitting position. (1 Minute)
Alternating Lunges - (repeat warm-up step 3) (1 minute)
Step Ups - Start with one foot on the top of the tire and jump switching feet and tapping the top of the tire. Repeat this to establish a comfortable pace to complete three rounds of 3 minutes.
WORKOUT - WITH TIRE
Step Ups - Start with one foot on the top of the tire and jump switching feet and tapping the top of the tire. Repeat this to establish a comfortable pace to complete three rounds of 3 minutes.
Side to Side Push Ups - Begin by doing a standard pushup on the tire. Next, shift your body to the right keeping your left hand on the tire and right hand on the floor. Complete a pushup on the right side and shift back to the center to repeat doing a standard pushup with both hands on the tire. Repeat on the left side and continue for 30 seconds to 1 minute.
Explosive Knee Tucks (Core) - Sitting on the floor with your back against the tire, bring your knees to your chest and repeat. For 1 minute.
Lateral Tire Taps - With one hand on your hip, and another on the tire, shift your bodyweight from leg to leg.
Tire Core Sit-Ups - Start in sit-up position with a tire between your feet. Use your core to complete a sit-up extending your body to tap the farthest part of the tire from your body.
WORKOUT (WITHOUT TIRE)
Sit-Open-Close - Sitting position, feet shoulder width apart. Open-close. Maintain position entire time by staying Low.
Rocking Chair - Feet shoulder width apart, get in sitting position, drop down for push up and rock back up to sitting postion.
Rebel Climbers - Get into mountain climbing position, with feet wide apart. Make sure feet are outside shoulder width, as wide as comfortably possible. Alternate driving the knees as far forward as possible between the arms, one knee at a time. Almost identical to mountain climbers, just ensure start position is with feet wide apart.
Plank Burn - Remain in plank position. Shift your bodyweight forward and back for 30 seconds. Then shift side to side, circle to the right, and circle to left for 30 seconds each.
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Amen Iseghohi was born in Belgium to his parents Amen Iseghohi Sr. and Josephine, both of whom are of African decent.When Amen was eight years old, his parents moved him to West Africa to live with his grandmother. It was at this primal place that Amen’s grandmother taught him of a life where the physical and spiritual co-exist. He remembers the lessons his grandmother taught him as if it were yesterday. She used to say, “A tire is a great symbol of life and to stay alive, we have to keep moving. Movement is required for progress in life, so let’s move. Keep progressing and moving forward.”
