1. The “I’m Tired and I Don’t Want to Get Up” Workout
10 Exercises that embraces the needtobe horizontal
By: Michelle Rober
August 12, 2015
I’m tiredand I don’t want toget up!
One of my clients, upon entering my studio for her training session, emphatically groaned and
dramatically collapsed onto the floor mat declaring she was too tired to even get up. I knew
she didn’t feel like working out – obviously – but I was also aware that she didn’t want to waste
a chunk of her hard earned cash by cancelling at the last minute – nor suffer the guilt that
would likely accompany her on the ride home and probably throughout dinner. I sensed that
her body, despite her fatigue, actually needed some stimulation – some gentle but dynamic
way to detox from the day. It needed to free up some energy. The way she lay there with her
eyes closed and her fingers gently massaging her temples suggested a circuit jam buzzing in her
head– so, as her personal trainer and coach; I decided to gently invigorate her body inviting the
useless energetic spasmto disburse using the resources at hand - and her desire NOT to get
vertical.
“No need to get up, Hontas! (This is my nickname for her – she is a warrior of the woods – a
one-with- nature native.) We will do your whole workout on the floor. Stay right there!”
She eyed me from her supine splayed out posture at my feet – furrowing her brow, trying to
discern if I was joking…or worse, concocting some nefarious routine to greet her implied
excuse. I grabbed my own mat and met her on the floor with a pair of dumbbells and some
ankle weights for each of us. I was excited for this little challenge – to totally serve her
physiology as it showed up that day and to spontaneously design a routine that embraced the
need to be horizontal! It was a career first and the birth of “I’m tired and I don’t want to get
up” workout. I’m a no excuses kind of gal – and with this new routine, you may be too!
Meet your fatigue, lack of motivation and barriers headon!
This is a great fit bit to do at home and it’s ready made for meeting fatigue and excuses head
on saying ”Yeah, I know you’re tired – but what we really need to do is move”. Right now some
of you may be saying – “But I don’t have any dumbbells” or “I’m a real beginner and I don’t
want to be sore” or “I have an injury and I don’t think I should use any weights”

2. Bravo - you are addressing some very real issues which I will highlight and resolve for you right
now because if you’re reading this – you have the desire to work out and that’s half the battle.
Step into the power of that desire and seize it. You have all of the resources you need. Your
new mantra is my mantra: “I am a no excuses kind of gal!” Let’s together break down the
barriers so you can immediately begin to get some vertical results!
 If you have no dumbbells – think green! Cans of soup that fit into your hand easily are a
wonderful alternative – so are smooth rocks and plastic water bottles filled with water.
Pick your weight – feel how it works for you. Your fitness store may be in your own back
yard or your recycle bin. Talk about free and easy….(the weights, I mean)
 Family and friends are also a great resource for fitness gadgets. Be aware however that
once you ask them if they are using those old dumbbells or leg weights – they may
spontaneously develop the desire to exercise too! In fact, they may even want to join
you and that is a win-win!
 For your leg weights – you can fill a quart sized bag sand or dirt – put it in an old knee
high sock or stocking and tie that sucker around your ankle. (Temporarily of course).
 If you are a total newbie or you have some trepidation about using any weights at all
– that’s totally cool! I respect the fact that you want to exercise. My advice is this – do
the workout – get the form down so it is perfect. It will strengthen you. You want a
pain free – not fatigue free – range of motion with any of these exercises. THAT is a
safety first rule. I say – You go girl! You can add on more repetitions as you become
stronger or you may develop enough strength that you will start picking up some small
rocks to use! Go easy at first – and of course always check with your medical
practitioner.
Now, your only task: grab your mat, some form of resistance that suits your level of fitness (or
not if that’s how you ride for now) your Jane Fonda leg warmers and head band from the
eighties and lie on your back. (I recommend keeping all of this nearby in your bedroom or
office on the floor – so you have what I call “crawl over access”.)
Let the routine begin!
If you are using leg weights – put them on first. Although they are not needed initially – they
set the tone immediately, demonstrating your commitment to this workout. Another way to
send a message to self that you’re committed is to have your water bottle at the ready (within
arm’s reach – you don’t want to get up again!), and out loud say “Here we go!”

3. This will take about 20 minutes – or more if you go through it all twice! For now, let’s start with
one set per exercise and keep it simple and in line with where you’re at right now.
Bridges: This is a great warm up exercise – lifting your buttocks – opening up the hip flexors,
and then lowering your back – one vertebra at a time, from high to low, rolling it into the floor.
This methodical “rolling” into the floor superbly engages the abdominals making this a full core
exercise. Do 10-15 reps.
Core Crunches: The core is awake now – so let’s spark her up a bit more and begin to crunch –
with hands supporting the head – looking at the ceiling or the sky and “crunching”, tilting the
pelvis toward you with every raise of the head and shoulders. Remember to breathe (not
deeply, but normally) with each repetition – exhaling as you come up, inhale as you return. Do
15-20 reps.
Single/Double Chest Presses: Holding the dumbbells as illustrated lined up with the midline of
your chest – alternately press one arm up as the other descends until each arm has done at
least 10 reps. Immediately press both dumbbells together over the chest for 10 – 15 reps. This
single/double method builds intensity without having to use heavier weights. This exercise
strengthens the muscles of the chest and the front of the shoulder.

4. Inner Thigh V’s: Lying flat on your back with legs directly over your hips – lower both legs out to
either side creating a V shape, then return to start position, keeping your spine firmly
connected with the floor. Repeat this 15-20 times. Please note: Tight hamstrings (back of the
upper leg) will require more use of your abdominal muscles. Be careful not to overtax your
core if you have tight leg muscles. If you feel this exercise strains your lower back, remove the
leg weights or stop the exercise altogether.
Side Lying Leg Lifts: Lie on your side with your hips stacked and body in a straight line.
Maintaining a comfortable position for your head and neck, lift and lower your top leg –
keeping your knee facing forward – not rotated upwards. Do this for 15-20 reps. Switch sides
and repeat. This stabilizes your low back, benefitting the sacrum and the S.I. joint. (Sacro-iliac
joint).

5. Bird Dog: Getting onto all fours - kneeling with hands directly beneath the shoulders,
alternately raise and extend right arm/left leg, then left arm/right leg until you complete 10-15
reps. Think of making your body long during this exercise. This is a fantastic posterior core
strengthener – engaging the glutes as well as the expanse of your back.
Single Dumbbell Row: Beginning at the “all fours” position, bring the left leg forward so you
are resting on your thigh and “row” your dumbbell with your right arm, raising it from the floor,
bending at the elbow, up to the side of your body, then return. Keep shoulders back, neck

6. neutral and back straight. Do this 10-15 reps per side, changing legs and arms. This
strengthens your upper back and reinforces good posture.
Seated Single Shoulder Press: Sit upright on the floor with your knees bent and press one
dumbbell overhead and lower back down to shoulder level for 10-15 reps. Switch and repeat.
You may position your opposite arm to support you if your back gets tired. This builds great
shoulder definition and functional mobility in the shoulder joint.
Seated Bicep Curl: Sitting upright on the floor with your knees bent, holding a dumbbell in each
hand, curl both dumbbells up from the floor toward the front of your shoulders and then slowly

7. lower. Lean back a slight bit, as you perform your bicep curls, engaging your abdominal
muscles as shown. Do 10-15 reps.
Lying Pull-Over: Return to the original position on your back. Bend the knees so your back is
comfortable and neutral. With a dumbbell in each hand positioned directly over the shoulders
with palms facing each other, lower the arms together beyond your head and return them
together to the start position. As you lower the arms beyond the head – engage the core with
each repetition by pressing the spine to connect with the floor and relaxing the abs when the
arms return to start position. Do 10-15 reps. This move tones and tightens both the back of the
upper arms (triceps), and the upper sides of your back (lats).
Relax, it’s over!
Yep – that’s it. 10 exercises at a whole new latitude with an attitude that may have stared with
No but ended with a fist pumping Yes! Now you can relax, stretch, or do my favorite and simply
breathe deeply. Enjoy being horizontal for a few more moments until you hear yourself being
summoned by the kids, the phone, your belly or your conscience. You have just worked out!
You deserve it. Now you CAN get up…You have just created flow within the energy of your
body. Go with it! It’s all yours….use it as you wish!

8. Michelle Rober is a health and empowerment coach, host of Soul Luminous Radio,
entrepreneur, mother and grandmother who loves writing to inspire people to experience their
own extraordinary power to create a life they love!
Contact Michelle: 121mich@live.com
www.soul-luminous.com
www.michellerober.com
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