Equipment needed: YOU!
Finding time to get to the gym or a fitness class is not always possible or desirable. Â By the time you get yourself and the kids dressed, fed and off to school, then drive to the gym – half the morning may be gone. Maybe you just don’t want to deal with the lousy weather and a workout in your pajamas sounds very appealing. At home workouts can be just as effective as your regular gym drill – even a nice change of pace. Â A great workout at home with big results (equipment or not) is entirely possible! Â There are many cardiovascular and weight bearing options right under your nose. Imagine the possibilities… your stairs (my favorite), bench or chair, a loaded laundry basket, a stack of books and last but not least – your body! Like I said – no equipment needed!
Begin with an easy 5-10 minute warm up. Marching or jogging in place. Controlled arm swings and circles, body weight half squats or plies, a few yoga sun salutations and you’re ready to go!
Deep Squat with knee raise: Stand with your feet hip-distance apart and your arms at your sides. Squat until your thighs are parallel to the floor. Keeping your arms straight, bring them forward and up until your upper arms are in line with your ears. Return to standing, and then lift your right knee to hip height as you sweep your arms down across your body until the back of your left hand is outside your right knee. Return to standing and repeat on the other side. That’s one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets.
Plank Hold with alternating knee drop: Get in plank position with your forearms flat on the floor and your palms down. Drop your right knee down and hover over the floor then switch to the left knee. That’s one rep. Perform 3 sets of 12-15 reps, resting for 30 seconds between sets.
Alternating lunge with rotation: Stand with your feet hip-width apart and your arms straight out. Take a big step forward with your left foot and, bracing your abs, twist your torso to the left as you bend your knees and lower your body until both of your legs form 90-degree angles. Rotate back to center, push off your left foot, and stand back up. Repeat on your other leg. That is one rep. Perform 3 sets of 12-15 reps, resting for 30 seconds between sets.
Triceps push up: Get into the traditional push-up position, with your body in a straight line and your weight resting on your hands and toes. (Or modify down to your knees). Put your hands close together—your thumbs should be almost touching. This hand position is what transfers the resistance from your chest to your triceps. Tighten your abs to keep your back straight. Slowly lower yourself down, keeping your elbows tucked in. If they flare out, the weight will be transferred to your shoulders and chest. Push back to the starting position once your face is a couple inches from the ground. Perform 3 sets of 12-15 reps, resting for 30 seconds between sets.
Speed Skaters: Jump from side to side, landing on one leg and swinging the arms with each jump. This is a lateral move, so keep your body low to the ground, knees bent and don’t jump up too high. If this is too difficult, simply leave out the jump. Perform 12 -15 reps for 3 sets, resting 30 seconds between sets.
Cool down: Walk around slowly, march in place and perform light stretches for up to 5 minutes.
This workout is tough and effective – exactly what your body needs! It’s a full body circuit that hits all the major muscle groups. Do this workout every other day to see and feel results. You can make this workout your own by changing the sets and reps to fit your goals and time constraints. Changing up the exercises always presents your body with new challenges (i.e. walk or run the stairs, perform jumping jacks instead of speed skaters or perform a standard push up instead of the triceps variation). Be creative, kick your butt and have fun!
More great workouts at home:
Â© Copyright 2011 Â Allison Stuart Kaplan Â www.Askinyourface.com LLC