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.
BACK
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. Continue through the range of motion until your hands are in line with the sides of the body. Decrease tension slowly, while returning to the starting position and repeat.
BICEPS
Seated Band Curls
Sit on a ball. Secure half the length of the band under your right foot, leaving the remaining section on the floor. Hold the other handle with your right hand, resting your forearm and bent elbow on your right thigh. With your palm turned upward and wrist fully extended, curl band upward then return to starting position. Repeat on the other side.
Hamstrings
Hamstring Squeeze
Lie on back on floor and bend knees at 90 degrees resting legs on ball. The ball should be touching the back of your thighs. Trap ball in this position by squeezing it between your heels and buttocks. Slowly lift your lower body slightly off the floor. Hold and squeeze for about 5 seconds. Slowly lower ball back down.
CHEST
Ball Chest Press
Hold ball in hands, elbows bent and close to your sides. Squeeze ball, creating compression and press forward, bringing arms straight out, then back to the starting position.
TRICEPS
Band Side Tricep Extension
Hold the band in both hands at shoulder level with right arm bent so that it's in front of the chest, left arm straight out. Keeping the left arm straight to hold tension on the hand, contract the triceps to straighten the right arm. Return to start and repeat before switching sides.
SHOULDERS
Band/Upright Row
Step on band securely with both feet. Hold handles in an overhand grip and row upwards, bringing elbows to shoulder height.
QUADS
Ball Squats
Place ball on a wall directly behind mid-lower back. Lean against the ball (slightly) and bend knees, lowering the body until knees are at a 90 degree angle. Push back to starting position.
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 fiancé, where she runs her personal training business, Fitness Answer, LLC.