Workout Wednesday: Home-Friendly Workouts
It’s time to put a little Spring in your step and Summer in your mind!
Although it is hard to believe in the midst of a wintery storm, spring and summer are right around the corner. SOON the warm weather, which some of us North-Easterners were teased with yesterday, will be here to stay! If you don’t have the time or ability to hit the gym, try these home-friendly exercises that are guaranteed to help you break a sweat and tone muscle. All you will need is a little space to move around and some free-weights. To ensure all of your hard work will pay off – complement and empower your workouts by eating nutritious foods. Remember your food is your fuel! The key to reaching your fitness goal is to be consistent and patient with your body. It takes hard work and time, but the results and benefits to your health will be worth it!
Legs:
|
Exercise |
How To |
Reps |
|
Jumping Squat |
Stand with feet shoulder-width apart and bend at the knees so that butt is parallel to the ground. Jump up as high as you can and land back into squatting position. |
3 sets of 10 or 15 |
|
Rotating Lunge |
Stand with your feet hip-width apart. Step forward with your right leg, bending both knees into right angles, and then step your right leg back into place. Repeat rotating your lead leg. Keep back as straight as possible. |
3 sets of 10 or 15 |
|
Wide Plie Squat |
Stand with your feet wide apart and turn your toes outward. Place your hands behind your head or grab a couple dumbbells. Bend your knees into 90-degree angles and keep your back straight. Return to starting position. |
3 sets of 10 or 15 |
Arms and Shoulders:
|
Exercise |
How To |
Reps |
|
Triceps Pushups |
Get in a plank position with hands shoulder-width apart and fingertips facing forward. Lower your chest until your body is parallel to the floor, but not touching it. Push back into starting position. |
3 sets of 10 |
|
Bicep Curls |
Stand with feet slightly apart and arms at sides. Bend arms at the elbow and raise weight up to shoulders, then slowly bring arms back down. Keep controlled smooth motions and elbows locked into place. |
3 sets of 12 |
|
Shoulder Press |
Stand with feet hip-width apart. Hold weights with palms facing forward and arms bent at 90-degree angles. Push weights upward and return to starting position. | 3 sets of 12 |
Back and Chest:
|
Exercise |
How To |
Reps |
|
Back Extension or “Superman” |
Lay face down on a mat or the floor. Squeeze your back muscles together and pull chest and thighs off of the floor keeping your legs extended. Keep your arms out in front of you or at your sides and keep head in a neutral position. |
Hold pose for 15-20 seconds and repeat |
|
Classic Pushup |
Get into a plank position with body straight and parallel to the ground. Bend arms into 90-degree angles and then lift back into position. | 3 sets of 10 |
|
Dumbbell Plank Row |
Get into a plank position with dumbbells. Hold plank position and lift one arm at a time with a bent elbow so that you bring the weight from the floor to chest level and back. Alternate sides. | 3 sets of 20 |
Core:
|
Exercise |
How To |
Reps |
|
Elbow Plank |
Get into a pushup position and drop arms so that your body weight is on your elbows and toes. Keep your body in a straight line parallel to the floor and hold position for as long as possible. Maintain your posture and do not let your stomach or butt drop. |
3 sets |
|
V-Sits |
Lay on your back with legs straight and arms extended above head. In one smooth motion crunch your stomach and lift your arms and legs, reaching your arms out to touch your toes creating a v-position. Go back to starting position and repeat. | 3 sets of 10 |
|
Mountain Climbers |
Get in a plank position and run in place with legs, while maintain form and strong arms. |
3 sets of 30 seconds |
Cardio:
Last but not least—get your cardio on! Whether you decided to go for a run, jog up and down some stairs, or do jumping jacks and burpees, it is important to get your heart beating and your blood flowing. How much cardio? The American Heart Association recommends a minimum of 25-40 minutes of cardio 3-5 days a week, depending upon your workout intensity level.
These home-friendly exercises allow you to plan ahead for your workout, so that it fits with your schedule. Learning different exercises will leave you feeling empowered and enable you to have some variety in your workout! Do cardio and a different muscle group 5 or 6 times a week, or alternate days between cardio, strength, and weights, or create a combination of your own! Evoking the wise words of Nike—JUST DO IT!
We want to hear from you!
What are your Favorite Home-friendly Workouts?
-and-
Healthful Snacks to Curb Cravings?
Let us know in the comments below!
~Yours TRUE-ly~
