For those days when you can’t make it to the gym for whatever reason there are still plenty of ways to get your workout in at home.
Many of us have exercise equipment that holds our clothes more often then it does us, so dust off the equipment and show it what its made for. Or pull out those cheesy old workout videos you have lying around and give one a try. If nothing else the laughing will burn some calories. If you don’t have any equiment at home, never fear, there are many ways to get your heart going and muscles burning with just you and gravity.
Give this curcuit a try.
Inchworms
Inchworms
Inchworms are a great total body exercise and good to start with to get warmed up. Start in a toe-touch position. Walk hands out to plank and then walk hands back to feet.
Push-ups
Push Up
- Push Up
Push ups are a basic chest exercise that can be done on the feet, or modified by putting knees down or standing and pushing up on a wall.
Chair Dips
Chair/Bench Tricep Dips
Dips are done by placing palms of hands on a bench or sturdy chair and bending elbows to lower the body. This can be made easier by bending the knees and bringing feet closer to your body.
Wall sits
Wall Squats
Wall sits strengthen the glutes and quads. Lean against a wall and slide down while walking feet out and away from wall. Make sure knees stay behind the toes and that legs are at a 90 degree angle. Press heels into the floor and really squeeze those glutes. Hold as long as you can.
Mountain Climbers
Mountain Climbers
Mountain Climbers
Mountain climbers are a good way to get your heart pumping while toning the upper body, lower body and core. Start in a plank position, jump one leg forward then alternate. Feet should be moving at a quick pace back and forth.
Superman
Superman
The superman strengthens the low back, shoulders and glutes. Start laying face down on the floor. Gently raise both legs and arms off the floor. To modify this raise only one arm and opposite leg at a time.
Lunges
Lunge
Lunges work the glutes, quads, inner and outer thighs. Start from a standing position then step one foot forward keeping weight in heel. Using good control pull yourself down until leg is at a 90 degree angle. Make sure that the knee doesn’t move forward past your toe and keep your torso upright.
Accordion abs
Accordion Abs
Accordion abs strengthen the core and hip flexors. Start balanced on your rear with knees pulled in then lean back and extend legs out until you are as flat as possible. Don’t let your back or feet touch the ground then sit up and pull knees back to chest. If you have any back pain or problems this is an exercise you would not want to perform.
As with any exercise program you should check with your doctor before starting and begin slow. These exercises are meant for adults who are healthy and injury free. Start with just one set and gradually work up to three times through.
For some creative non-traditional exercise you can do around the house try:
1. Doing jumping jacks, push-ups and sit-ups at every commercial break during your favorite shows.
2.Play-Whether you have kids or not its fun mix play time into your workout. Frisbee, jump rope, catch, tag, Folf, etc.
3. Cleaning-Washing windows can be a great workout. Think about washing one window up stairs then run downstairs and do one there, keep alternating until all the windows are done. If you don’t have stairs just walk back and forth from one side of the house to the other.
-Whitney Murphy, CPT
If you are interested in getting exercise equipment to use at your house or on the go we have everything from cardio equipment to exercise balls and bands. Come downtown and see us at our retail site and health club. 218 E. Front St. Missoula. or visit us on the web www.staffortfitness.net
