Workday Workouts

March 18, 2012 6:34:52 AM PDT
You might think fitting exercise into your busy daily schedule can feel like fitting yourself into a pair of skinny jeans -- it can be tight!

But a busy schedule does not have to keep you from getting into or staying in shape. SELF Magazine contributor Beth Janes came into our ABC7 studio to show us simple ways for a workday workout.

SELF will also offer a workout in Grant Park in June. More information at

Workday Workout

A. Waking Up
When you wake up in the morning, get blood flowing and firm up that lower body with two great moves.

1. Tush Tightener
Start on all fours, wrists directly beneath shoulders.
Keeping abs and butt engaged, lift right leg to the ceiling, knee bent, foot flexed.
Return to start.
Do 2-3 sets of 12 reps.
Switch sides; repeat.

2. Thigh Trimmer
Lie on left side with legs stacked, knees bent, left forearm supporting upper body, right hand planted in front of torso for support, back straight.
Lift right leg as high as you comfortably can, and lower slowly back down.
Return to start.
Do 2-3 sets of 12 reps.
Switch sides; repeat.

B. At Work
Do three sets of reps for each exercise on nonconsecutive days, up to three times per week. All you need is a sturdy chair (try for no wheels) and a resistance band with or without handles.

1. Swivel sculptor
Sit on edge of chair, right foot on band on floor.
Hold ends of band together, hands side by side, palms down, elbows out to sides.
Twist torso left, lifting band toward shoulder, elbows in line with shoulders.
Return to center.
Do 2-3 sets of 12 reps.
Repeat on right.

2. Rockin' Arm Reach
Position band underneath seat, sit on edge of seat and wrap ends of band around each hand.
Bring hands behind head, elbows bent, to start.
Keeping back straight, extend hands to ceiling until arms are straight (as shown).
Lower arms to start position for one rep.
Do 2-3 sets of 12 reps.
You are getting a total arm workout working: WORKS BICEPS, TRICEPS, SHOULDERS

C. Lunch Break

1. Kick-Starter
Great for your works abs, hips, thighs.
Sit on bench with back at a 45-degree angle, grip edge of seat with both hands, and draw knees to chest.
Contract abs as you extend legs from bench seat at a 45-degree angle.
Return to start for 1 rep.
Do 2-3 sets of 12 reps.

2. All-Over Toner
Work your butt, thighs, arms and shoulders.
Sit against back of bench with thighs parallel to ground; raise arms like a goalpost. Hold position as you lift left foot a few inches off ground.
Lower to start, and repeat on opposite side for 1 rep.
Do 2-3 sets of 12 reps.

SELF Workout In The Park
Saturday, June 2nd, 2012
Butler Field, Grant Park
350 East Monroe Street
11 a.m. - 3 p.m.

Special Celebrity Host: Dolvett Quince, celebrity trainer and star of NBC's The Biggest Loser.