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Wednesday, July 8, 2009

Hate the gym? How to workout at home.

Not everyone likes going to the gym. Either it is too expensive, too far to drive or just plain hate it. Just because you hate going to the gym, doesn't mean that you can't get in shape at home! 8 years ago when I first got into working out, I started running outside. I realized that I should incorporate some strength moves if I wanted to shape my body. Here is a good routine for anyone working with 2-3 sets depending on your fitness level and 12-20 reps.

1. Pushups: I know, you are probably saying that you hate pushups. But if you don't have shoulder problems this is a very beneficial exercise. This exercise pretty much works the entire upper body, plus your core. Start on your knees if you can't hold the pushup position. 2-3 sets depending on your fitness level of any amount that you can do. Make sure that back is straight!

2. Squats: Great lower body exercise and great for shaping your butt. Feet hip width apart and push back like you are about to sit. If you are not sure about your form, grab a chair and practise touching down with your gluts. Don't sit all the way down, you want to keep that contraction going!

3. Lunges: Another exercise people hate, but this is one of the best ones as well for shaping the lower body. Wide stance, back foot up on toes with a straight back. Drop straight down. Front knee should be in line with your ankle. Look in the mirror if you are not sure.

4. Bent Over Rows: You will need weight for this one. If you do not have any dumbbells, grab some soup cans, or bags of flour if you are stronger. Grab anything that you can grip on and pull up. Bent forward at the hips, back straight and shoulders back. Bring your elbows to the ceiling squeezing your shoulder blades.

5. Shoulder Press: Again, if you don't have dumbbells at home, grab those soup cans. Trust me if you do enough reps you are going to feel it. Arms 90 degrees, push above your head.

6. Plank: This is a good core exercise which really focuses on the abs. All you need is the floor. Lay on your belly, lift yourself up on your forearms and toes. Back should be straight and hold your belly in. Work your way up to holding for 1 minute.

7. Mountain Climbers: This is a cardio move and also good for your abs. Get into the pushup position, alternate right knee to right elbow, left knee to left elbow. You can go fast or slow. An alternate version of this which focuses even more on the abs is bringing your knee up to the opposite elbow and switch sides. Focus on twisting your core and not your shoulders.

Also another great thing is jumping rope. You can do this between each exercise for 1minute just to add more cardio. Try it!

1 comment:

  1. Great tips lady! I am totally going to add a few moves to my morning routine. But my question is, how do I loose more thigh fat? Anyway to do target moves or do you just have to wait for the fat to burn off...I'm stuck!

    ReplyDelete