Get fit! Easier said than done, right? While we may have every desire in the world to tone those bicep muscles of ours, strengthen our core or just have more energy for our children, our life just always seems to get in the way.
Is your biggest excuse “I just don’t have time to get to the gym and take an hour away from my deadline, the kids or the couch?”
If it is (and believe me, that poor excuses are the number one reason people don’t work out), it’s time to rethink your lifestyle.
In fact, don’t change a thing because we have the answer that can make workouts a lot easier on you – home based, simple workouts to get your body moving! Here’s how.
Forget the Excuses!
Forget the excuse of “I don’t have a home workout gym”. With the following exercises we have outlined for you, you won’t need it. You just need motivation, light weight dumbbells, a bench and living room space to move from lunges to squats to sit ups.
Home Workout #1 – Upper Body
If you’re a beginner, begin with weight resistance (using your own weight, without the use of gym weights to tone and firm). Begin with pushups by laying your palms flat on the floor, at a perpendicular angle and push yourself down until you are 3 inches away from the floor. Rise up slowly, and repeat 3-5 times depending on your fatigue. Tricep dips can be used by putting your hands behind your back and pressed up against any flat service in the home, from a bench to the kitchen chair. With your legs straight and out in front of you, press down until your elbows are bent at a 90 degree angle and repeat, as many times as possible.
Home Workout #2 – Lower Body
Working out your lower body is just as important as your upper body; just make sure to switch days from upper to lower, as you need to give you body time to recover. Begin by exercising your thigh muscles with a side and front lunge combo – all it takes is a three to five pound dumbbell in each hand and some serious motivation! Stand up straight with a dumbbell in each hand and your abs sucked in. Lunge forward with your right foot, so that it aligns just over your right heel. Keep your back straight and slowly step back so that your right foot positions into a side lunge, step back and then repeat with opposite foot. Go from front to side lunge 3-5 times. Finish your workout with 30-40 of cardio, whether that means popping in a DVD or running around the block a few times.
Start the side kick/lunge, and end with 20-30 sit-ups. The side kick can be done with a partner or alone (if experienced and is a good balancer). Stand with your feet apart, arms in a boxing stance with elbows bent. Lift your right knee up to the level of your hips, lean to the left and kick your right leg out. Repeat several times before switching to the other side and repeat.
Home Workout #3 – Abs
While many people of all fitness levels procrastinate to working out their abs, it’s important if you really want to feel the difference in your core. Want abs of steel? Then make sure to devote a third workout in your week’s routine to ab work (and it works great in small spaces, so apartment dwellers, you don’t have any more excuses not to get in shape!)
Begin by doing ab crunches. Come up at a quick pace with your arms crossed along your chest and come back down slowly (this is the important part). Repeat 3 sets of 25 reps. Next, practice your lying leg raises. Lie down on the floor, and with one leg bent at a time, bring it up to your chest with your arms tucked behind your head. Repeat for 3 sets of 25 reps. Lastly, end your workout with an ab exercise that will really get those muscles of yours sore! Lay down on your back and bring your left leg straight up to your chest, and while the right leg comes up, bring your left leg slowly down. Repeat 20-25 times.
Author Bio: Jason S. writes for Iron Science Protein, a manufacturer of quality nutrition supplements ranging from whey protein to creatine.
