Many of you mention that you either do not have access to a gym, on a daily basis, or want alternatives to going to a gym. It is nice to know that you can still get a fantastic workout right from home!!
Gyms do provide the certain atmosphere that gives you motivation, and the equipment for just about every exercise imaginable but you DON’T have to go to the gym to get a fantastic workout!! Jenn, this one may be for you… Here are a few of my pointers and suggestions for getting that workout you want, right from your own home!
—Get out and walk. Cardio can be done anywhere!! There is no excuse for this one! Whether you walk your dog (or cat) get out and go! Find a nice neighborhood, beautiful path or steep hill and just start walking!
All you need is a place to walk, the right attitude and a good pair of shoes. Get in at least 45 minutes per session. As you progress, you can either increase the time of your walk or the intensity of your walk by incorporating HIT to your walking. Run ever other block or every few minutes…I suggest at least 30 minutes a day, 5 or more days a week, for good off season/balance living cardio.
***Remember to use good form when walking. Don’t slouch in the shoulders! If you are looking for extra glute work, use your push off from your heels with each step!
— When you need to pick up your cardio, as I stated, incorporate Interval Training. It is a perfect way to i increases the intensity of your workout or walk. It not only get your blood moving faster but boost your cardiovascular conditioning and increases the calories you burn. Not only that but it is fun and challenging!
—Get dumbbells at your local sports store or Target and use them at home! When you perform your home workout, keep it a higher paced circuit training workout to keep your heart rate up and your calories burning! Use super sets, either with the same muscles or vary the muscles. For example do triceps bench dips followed by over head extensions OR do triceps bench dips followed by bicep curls.
You just performed your walk and awesome outdoor cardio and now for the workout…
—Lunges. These are key to those Glutes, hamstrings and your core. They can be performed anywhere, which is fabulous! Complete 10 – 20 reps on each leg.
****concentrating on squeezing your buttocks to push yourself up
–Push-ups. These also can be done anywhere and all you need is you! They are great for toning and building upper body strength! For more of a challenge, use your dumbbells and push up off them!
Complete 12-15 push ups
–Leg Raises for abdominals!! We could always use a little strengthening to our midsection, especially our rectus abdominus!
simply do the following:
(1) Lie on your back and Grasp the end of a bench or even grab someone’s legs with your hands to stabilize your body.
(2) Use your abdominal muscles to raise your feet from the ground up to 90 degrees.
(3) Drop your feet so they are parallel to the ground, without actually touching the ground. Keep your core tight and repeat until failure.
Complete 15 reps
— Simple floor Abdominal Crunches. All you need is you and the floor for this one! Who needs a gym!
complete 15 reps
—Bicep Dumbbell Curls either seated on a chair or standing. (curl either single or together!!)
complete 15 reps
—Dumbbell Shoulder Press
complete 15 reps
—Bent-Over Dumbbell Rows for major muscles of the back. Use your dumbbells, lean forward with arms extended and pull towards your body, squeezing your back.
complete 15 reps
Put on some good music and go from one exercise to the next!!! Do 4 rounds of the above exercises!! Have fun!
