December 2008 Tips - At Home Workout

December 19, 2008 4:35 pm admin Monthly Fitness Tips

 

 

Sometimes it’s hard to get to the gym or to follow a scheduled exercise routine. Here’s a twenty minute workout you can do at home without any weights or exercise equipment.   

 

 

 

1.                  Side Lifts -

Lie on side with head on arm (arm extended above head) and legs extended, one on top of the other. Lift legs a few inches off the floor. Pause and lower. Repeat 5 times before proceeding to other side.

** This exercise works core and legs.

 

2.         1 knee leg squat -

With feet shoulder length apart, lower yourself into the squat position. On your way up, lift one leg off the ground, bringing knee to chest, while maintaining balance. 10 lifts on each leg.

** This exercise works legs, glutes and core.

 

3.         Side lunge lifts -

Stand with feet shoulder length apart. Lunge to side at the same time raising arms up to the side. Return leg back. Lunge to the other side, raising arms up. 10 lunges each side.

** This exercise works legs, glutes and shoulders.

 

4.         Arms -

Using full bottles of water in each hand - 18oz is approximately 2.5 lbs - bend arms to do a biceps curl. 10 times each .

Using same bottles reach overhead, bending elbows behind head to work the triceps muscle . 10 times each.

 

***      There are all kinds of abdominal exercise you can do at home. Here are just a couple:

a.         Traditional sit-ups.

b.         Crunch

c.         Leg lifts

Refer to my May 2008 Tips By Nic to review 8 incredible stomach exercise.