Sunday, June 15, 2014

Workout at home!

Can't afford a gym membership?  No problem!  Workout at home! 
Here are a few no-equipment-needed exercises to get you started:
  • Squats. Standing upright, feet wider than shoulders apart. With your arms extended forward or your hands on your hips for balance, squat down. Push your knees outward as you descend until your thighs are parallel with the floor. Continue pushing your knees outward as you stand.
  • Partial-body push-ups (with knees on the floor).
  • Modified jumping jacks. Instead of moving your arms over your head, do these while you press the palms of your hands together at chest level, holding your elbows out to make a straight line.
  • Chair crunches. Sit on a chair with your hands under your behind, arms straight, and fingers facing inward toward one another. Contract your pelvis and lower abs, and, keeping your knees bent at a 90-degree angle, lift your feet off the floor and tuck your knees in toward your chest while bending your upper body slightly toward your knees. Do as many as you can until you reach fatigue.
  • Chair dips. Place your hands on the side of the chair and wrap your fingers around the edge. Scoot forward until your bottom is on the edge of the chair and your arms are fully extended. Keep your feet about 3 inches apart with your legs extended, so your knees are at approximately a 150 degree angle with your heels grounded. With your elbows pointed back and tucked in tight alongside your body, do 15 to 20 dips, 3 seconds down and 1 second up. Keep your chest up and your shoulders back.

Don't forgetAnd your program has to include 30 to 60 minutes of moderate to vigorous cardio workouts three to five times a week.

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