Have you ever had one of those days when you come home from work and you just say, forget it, I don’t have enough energy to workout. You think to yourself how am I going to physically lace up my shoes, change my clothes, and drive yet again through more traffic to go to the gym? Well, I’m here to tell you that you don’t. However, don’t think I’m giving you permission today to miss your workout. If you have room in your basement, backyard or even if there is a park nearby this is what you’re going to do for the next 40 minutes or less. I guarantee you will thank me (don’t thank me until after the workout) for getting in this high intensity, high calorie burning, simple workout.
Exercise shouldn’t be complicated. Fitness fads come and go but you always have these body weight exercises to fall back on if you don’t have time to go to the gym or you simply want to change up your next work out. Before you begin, you will require the following equipment to continue:
o Running shoes/x-trainers
o Workout clothes
o Water bottle
o Music (pick your favourite playlist) & turn it up loud!
o A great attitude
o A watch or use your phone to keep track of the time
Your feet should be should width apart and angled out slightly. Your knees and hips should be slightly flexed, while the spine and neck are held in a neutral position. Lower the body until the upper legs are parallel to the ground. Your weight should be on the heels of the feet and your eyes forward throughout the movement. Be careful that your knees do not come too far beyond the front of your toes.
This simple isometric exercise is a great way to build core strength. To start, get into a pushup position on the floor and bend your elbows at 90 degrees. Your elbows should be directly beneath your shoulders with your body in a straight line. Your head should be relaxed and you should be looking down at the floor. Try holding this position for 10 seconds and then gradually build your time up to 2 minutes.
Place both feet on the ground and extend your body out into a straight line. Your hand placement can vary depending on what you want to work more of, your chest or triceps. Go wider with your hands if you want to focus more on the chest and narrow with the hands if you want to focus on the triceps. You can also mix it up by doing both. If you do it this way, start with the hardest position first which is with your hands narrow and then finish off to go wide.
We’ve all done this exercise and it’s so easy but you can vary how you do it to make it more challenging. Start with your feet together and your arms down at your side. At the same time, bring your hands above your head while your legs come out to shoulder width apart. Keep your knees slightly bent. To vary this exercise you can lift up your knees and bring your arms down to your side at the same time.
With your feet shoulder width apart, start tall with your hands on your hips. Take a step forward while bending the knees and lowering your hips until your back knee touches the ground. Stand up by pushing off the front leg and then swing your back leg forward by taking another step until your back knee touches the ground. Repeat.
To start, stand with your feet hip width apart and your arms down by your side. Next,
lower into a squat position with your hands flat on the floor in front of you. Kick your legs backwards into a press up position and then lower your chest to the floor. Push your chest back up to the press up position so you are back in the squat position. Jump up and raise both hands over your head. If you want to make it a little more challenging, you can vary the speed to make it more challenging or easier
To start, either reach up to the bar or if you are outside, use a tree branch (make sure it can support you) or playground equipment, and jump up or have someone lift you towards the branch with your palms facing toward you just narrower than your shoulders. Pull your chin toward the tree branch until you are looking over the branch. Slowly lower yourself back to the starting position and keep your arms close to your body.
Tomorrow’s Task: Design your own home workout using the above exercises. Incorporate these exercises with some skipping, running, running up and down the stairs to keep your heart rate up. You can do it for 10 minutes to start and build it up to a 30 minute workout.
As most of you are aware, I’m not a big fan of using equipment to work out. However, I do like to mix it up by using some free weights during the winter months to build my strength and muscle. When spring arrives, I like to lose the weights and incorporate some bodyweight exercises to maintain my strength. I go outdoors, go for a run and mix it up with some lunges, pull-ups, step-ups, squats, dips, and push-ups. It’s a great high
‘Keep it simple’ is the theme our fitness, eating habits, and daily life. We want to save you time with your health needs so you have time to live your life.
See you tomorrow,
Art & Maureen