Like many who set off in the New Year to work out, you may be faltering with your goal. Whether it be the weather or finding the time, perhaps you should consider working out at home. A new study found that nearly 75 percent of those who had workout equipment at home, were more likely to work out. They could also avoid the “I don’t have time!” or the “It is too cold outside!” excuses. Here is a time saving workout plan that can be done at home from my Fitness Answer Workout Plan:
Each day should start with a warm-up for specified amount of time, followed by stretching. It is very important that you cool down with a stretch after your workout too.
For all of your cardiovascular activity, you can start out by walking if you’re a beginner. You can also warm-up by utilizing any type of cardiovascular equipment such as a treadmill, bike, elliptical trainer, or stepper.
You will need a long resistance band with handles, a set of dumbbells and a resistance ball for these exercises.
Day 1 circuit
• cardio warm up--10 mins.
• stretch entire body
• 1 set of 12 reps for each exercise
• rest for 2 minutes
• repeat circuit of resistance exercises 1-2 more times
BACK
Standing High Lat Pulldown
Loop Band up high around sturdy object such as banister or post. 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 and slightly upward. Slowly start pulling handles back and down, until arms are by your side. Decrease tension slowly, while raising arms back up and repeat.
BICEPS
Standing Preacher Curl
Loop band at waist level around sturdy object such as banister or post. Crisscross band and grip the handles one in each hand. Split your stance with one foot in front of the other for stability. Step away from banister or post to create tension on band. Place arms straight out in front of you with palms facing up. Keeping abs in and knees slightly bent, bend arms and bring palms toward shoulders in a bicep curl. Return to start and repeat.
SHOULDERS
Dumbbell Front Raise
Stand with dumbbells in overhand grip, weights resting on quads. Raise arms up to shoulder level, keeping a slight bend in elbow and wrists straight. Lower arms and repeat.
CHEST
Chest Crossover
Loop band around banister or sturdy object about shoulder height. Turn away from band grabbing each handle so band is behind you. Press band in and down, contracting chest crossing one hand over the other.
QUADS
Band Squats
Stand on band, feet hip distance apart. Hold handles of band, so that band runs behind your arms, with palms facing forward at shoulder height. Stand upright with knees slightly bent. Slowly lower your hips down as if going to sit on a chair. Try not to bring your knees past your toes. Slowly come back to standing without locking out knee. Repeat.
Hamstrings
Reverse Bridge
Lie on back on the floor and place heels on the ball, legs straight. Lift hips until your body is in a straight line. Lower back down and repeat.
TRICEPS
Ball Wall Tricep Extension
Place ball against wall at with top of ball at eye level. Place hands on ball about shoulder distance apart, arms straight out. Take a step back leaning into ball. Bend your elbows, pointing down aligning forearms along ball until at 90-degrees. Slowly bring arms back to starting position.
ABDOMINALS ON BALL 15-20 reps each –
Weighted Crunches
Sit on ball with weight in hand and walk your feet forward until the ball is resting under your mid or lower back. Straighten out arms holding weight straight up. Contract your abdominals as you exhale and lift your torso off the ball. Lower yourself back down. If weight becomes too heavy, modify by just keeping your arms straight without holding the weight.
Obliques
Lie on back with one knee bent and foot flat on floor. Other leg should be straight out, heel resting on ball. Place arm bent knee side behind head. Roll ball in until foot is flat while bringing opposite elbow to your knee. Do 15-20 reps, then repeat on other side.
Joanne Sgro is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her fiance, where she runs her personal training business, Fitness Answer, LLC.