Monday, August 22, 2011
11:16 AM | 
Posted by
Kasey |
If you're like me (or human), there are days when you don't feel like going all the way to the gym. Maybe you're feeling lazy or have a very busy schedule that doesn't allow you a 2 hour window to go to the gym, workout, get home, and clean up. Whatever the case, you don't have to have a home gym complete with machines, cardio equipment, a stacks of dumbbells and Olympic weights to get a good workout in. Here's a little routine to help you out in the comfort of your very own, average, everyday living room. If you have any questions on form or how to do a certain exercise, I posted some pictures to help you out, or you can email/comment. Good form is EXTREMELY important!!!!! So make sure form is a priority!
Cardio:
Cardio:
- Start with a brief warm up to get your heart rate up and your blood flowing. Jog in place for about 2 minutes, then air-jump rope at an moderate pace for another 2 minutes. (You can even use a real jump rope if you have one).
- After warming up, spend about 15-20 minutes engaged in more intense cardio. This is a brief Plyometrics routine. Do each exercise as fast as you can (while keeping good form) and try to land lightly on your feet. DO NOT REST UNLESS SPECIFICALLY OUTLINED IN THE WORKOUT!
- 1 minute of mountain climbers
- 1 minute of jumping jacks
- 1 minute rest
- 1 minute of mountain climbers
- 1 minute of jumping jacks
- 1 minute rest
- 1 minute jump rope on one foot
- 1 minute jump rope on the other foot
- 1 minute rest
- 1 minute jump rope on one foot
- 1 minute jump rope on the other foot
- 1 minute rest
- 1 minute of star jumps
- 1 minute of squat jumps
- 1 minute rest
- 1 minute of star jumps
- 1 minute of squat jumps
- 1 minute rest
- 1 minute run in place with high knees
- 1 minute run in place with butt kicks
- 1 minute rest
- 1 minute of high knees
- 1 minute of butt kicks
- DONE! Walk it off for a couple minutes to cool down.
Other Exercises To Do At Home:
- ARMS: Start out with some basic push ups. Don't just do 50 and move on to something else. Make it work for you! Do 3 sets of 10-25 push ups (depending on your ability). Another way to make your arms burn is by doing a ladder of push ups: start with 10, then do 9, then 8, etc. Rest about 20 seconds between sets.
- To continue working your arms, shoulders, and pecs, do another 3 sets of 10-25 wide push ups. These focus on a different muscle group. Then do another 3 sets of 10-25 tricep push ups. These focus on your....TRICEPS! (Surprise!)
Wide Push up
Tricep Push up- Find a chair, couch, ottoman, pile of books, or something and do 3 sets of 10-20 tricep dips.
- ABS: see last week's video. None of those need equipment!
- LEGS: If they aren't already exhausted from the cardio, work your legs with some squats. Do 3 sets of 10-12 reps. Form is vital here. You can seriously injure your knees during leg workouts if you don't have good alignment! It helps to have a mirror to assure your form is good. Your knees should be straight as you squat; not turning outward or inward.
- Lunges are excellent ways to work your quads, hamstrings, and butt. Again, make sure you have great form as you perform 3 sets of 10-12 lunges/leg.
- Wall sits are a fun way to challenge yourself and get your legs shaking. Put your back against a wall and slide down till your knees are bent at a 90 degree angle and hold. Do this 3 times: 1st time for 30 seconds, 2nd time for 45 seconds, and 3rd time for a minute. If this is too difficult, decrease those times to 15 seconds, 30 seconds, and 45 seconds.
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