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There is no question that we are in a financial crunch. However, that does not mean that you need to stop doing crunches. One of the main excuses I hear from people is that they do not have the money to join a gym or afford a trainer. While I would love to see you cut out some other things in your life so you can afford both a gym and trainer, if you have the motivation, the tools can be relatively inexpensive.
You can work out with a simple resistance ball and band for a mere 30 bucks. Bands typically cost about $10. When using a band for the workouts I've listed below, try to choose one with handles. Most band manufacturers make several levels of resistance bands which coincides with the thickness of the tube. Each level of resistance is designated by a different color. The colors are not standardized from manufacturer to manufacturer. As a general guideline the lighter colors are lighter resistance and the darker colors are heavier resistance.
A resistance ball typically costs about $20. Before you buy a ball, make sure it's the right size for your height. To test it, sit on the ball and make sure your legs are parallel to the floor and your knees are at a 90-degree angle. If your are unable to sit on the ball prior to purchasing it, here are some height guidelines:
55 cm - 4'11" – 5’6"
65 cm - 5'7" – 6’1”
75 cm - 6'2" - 6'7"
I have designed a workout for each body part utilizing a ball and a band. Do this in a circuit routine, doing one set of 12-15 repetitions for each exercise. You should then repeat the circuit one to two more times. Remember to warm-up as well as stretch before and after the workout.
Standing Reverse Fly
Loop band up high around sturdy object such as banister or post at shoulder height. Crisscross band and grip the handles one in each hand. Your feet should be spaced apart with one foot in front of the other and your knees slightly bent. Hold arms straight out in front of you with a side grip on band. Keep a slight bend in your elbows as you begin to pull your arms straight out to the sides of your body. Focus on pulling from the shoulders and not the elbows.