Fitness guru and indoor cycling master, Stacey Griffith, knows that for most, heading to the gym every day is pretty close to impossible. That’s why she created these healthy hacks that you can do with whatever items you have laying around. So whether you’re stuck at your desk with a stapler, or on the beach with a Bai, grab a little something and let Stacey show you how it’s done.
Workout hack
Ready for a real challenge? Take on The Sand Circuit. For the exercises that use Bai bottles, once you finish drinking them, fill them with sand and do all the exercises with your new heavier weights.
Do each exercise 20X and repeat the circuit 3x.
1. Bicep Curls:
A) Stand up straight with a Bai bottle in each hand, keeping your elbows close to your torso and the palms of your hands facing upward.
B) With your upper arms still, exhale and curl the bottle toward your body while flexing your bicep. Hold that position for a moment before inhaling and lower the bottles. Repeat the movement.
Tip: These become little “pick me up” movements that wake up the cellular structure of your body. You can keep the bottles under your desk and do these at the end of every hour to keep your body moving all day long. You can also add in triceps overhead extensions for an added challenge.
2. Lying Chest Fly:
A) Lie on your back with your hips and knees both at a 90-degree angle. Using your low abs, press your back on the floor so that there’s no arch. Raise your arms towards the ceiling holding a Bai bottle in each arm with your palms facing each other.
B) Keep your torso stable and open your arms out to the sides until your arms are about an inch from the floor. Raise your arms back to the ceiling and over your body. Repeat.
3. Case Squats:
A) Place a case of Bai or a sturdy box on its side and stand about 1 foot in front of it, with your feet shoulder width apart.
B) Put your arms out straight in front of you, parallel to the ground. Keep your back straight with a neutral spine with your chest and shoulders up. As you break at your hip and push your butt back to lightly tap the box. Focus on keeping the weight in your heels and your knees in line with your feet. Drive through your heels and push your body back up into standing position. Squeeze your glutes at the top before repeating the move.
4. Front Raises:
A) Holding a Bai bottle in both hands, stand with a straight torso without arching your back.
B) With a slight bend in your elbow, hold both bottles straight in front of you. Raise the bottles directly overhead, but not behind you, then return to the starting position directly in front of you without lowering your arms all the way down before repeating.
Tip: Do this move slow and focus on your breathing. Think about how amazing you are for finding small moments in time during the day to make your machine strong.
5. Standing Oblique Twists:
A) Stand shoulder width apart with Bai bottles on your shoulders. As you pick up your right knee, vigorously twist your left elbow towards it and connect the two while keeping your hips square.
b) Repeat with your left knee towards your right elbow. This counts as 1 rep.
BONUS: For some post workout meditation, try balancing a Bai bottle on your head and think about the fact that if blueberries are blue, and blackberries are black, why don’t we call strawberries redberries?
