ForumA Killer Home Workout
Like many of you, I have days in which I just can not make it to the gym. Since I live in NYC, it is often during the winter and early spring months that I find myself literally unable to leave the house because of snow storms or flooding rains.
Of course, we all know that the winter months are an especially tricky time for weight conscious individuals since this is the time of the year we are most likely to over-indulge during various holidays and be inactive due to bad weather.
But, winter weight-gain is avoidable! The key lies in finding creative ways of putting together home workout routines that fit your living situation. These routines are tricky since we are often limited by space and overly cautious of the noise level. For example, a high impact step-aerobic workout routine, though effective, is not practical for those of us who live in a multi-story apartment building since the neighbors are likely to complain of noise. Likewise, a workout routine that requires the use of a great deal of equipment is not practical for those of us who live in urban places and who have roommates that might not appreciate the space these equipments take.
The following is just one example of a workout routine you can do at home without making a great deal of noise and using bulky equipment. This routine will work out all of your muscle groups, without the use of any workout equipment, help you meet your target heart rate and maximize your calorie burn.
- This routine is designed to last for no longer than 45 minutes.
- If you find yourselves taking longer than 45 minutes to complete this routine, reduce your jogging time by 1 minute and only perform half the designated reps for each exercise. Ex: Only jog for 2 minutes, when you are prompted to jog in place, and only do 4 sets of 6 pushups instead of the designated 4 sets of 12 pushups.
Warm-Up
Yoga Stretches: It is very important to properly stretch before any workout in order to avoid injury. Doing Yoga before a cardio workout is a great way to stretch and prepare the muscles for the strain to come.
Core Balance: Our core muscles, the back and abdominal muscles, are the most important stabilizing muscles in our bodies. All balanced workout routines must incorporate a series of core exercises designed to strengthen these muscles in order to improve the body’s overall balance and posture.
Cardio-Workout
Jogging in Place: 3 minutes…..This is to workout your abdominal and lower body muscles while simultaneously raising your heart rate.
Jumping Jacks: 4 sets of 12 with 5 seconds of rest in between sets……Jumping jacks are a great way to meet and maintain your target heart rate while working your lower body, abdominal, back and shoulder muscles.
Mountain Climbers: 1 minute…..As many as you can do…..10 second break…..1 minute…..As many as you can do….10 second break…..1 minute…..As many as you can do……10 second break
Resistance Training: Using Your Own Body Weight
Wall Pushups: 4 sets of 12 with 5 seconds of rest in between sets……This is to workout your back, chest and shoulder muscles. If you’re comfortable doing pushups than feel free to do regular pushups. You may also keep your knees on the floor. Be sure to keep your back straight and your hands aligned with your elbows. Never lock the elbows.
Bicycle Crunches: 4 sets of 20 (On each side) with 5 seconds of rest in between sets…..This is a great abdominal exercises that works not only the main ab muscles but also the obliques which are more commonly known as “the love handles”.
Side Lunges: (Each Leg) 4 sets of 20 with 5 seconds of rest in between sets….This is a great workout for your legs and butt. Be sure to keep your back straight and abs tight in order to maintain your balance.
- 1 Minute Water Break
Cardio-Workout
Jogging in Place: 3 minutes…..To add some variation, try extending your hands out in front of you and raising your knees to touch your palms, or kicking your heels back and trying to touch your glute with the heels of your feet.
Power Punches: (Each Hand) 4 sets of 12 with 5 seconds of rest in between sets….This is a great workout to tone and define the shoulders.
Mountain Climbers: 1 minute…..As many as you can do…..10 second break…..1 minute…..As many as you can do….10 second break…..1 minute…..As many as you can do……10 second break
Resistance Training: Using Your Own Body Weight
Military Pushups: 4 sets of 10 with 5 seconds of rest in between sets….(If you can’t do military pushups than do wall pushups)…. This is a great exercise for the strengthening of the arms, back, and upper chest…..To learn the proper technique for doing a military pushup watch the corresponding video demonstration on my blog.
Reverse Crunch: 4 sets of 20 with 5 seconds of rest in between sets…This is a perfect workout for anyone who hates to do crunches….This move tones the lower abs, a problem area for many of us. Be sure to watch the corresponding video of this workout on my blog for beginner and advanced tips.
Reverse Lunges: (Each Leg) 4 sets of 20 with 5 seconds of rest in between sets….This is a great workout for your legs and butt. It also helps improve core balance.
Cool Down
Lower Back Stretches: Cardio workouts, that also work the core, tend to put a lot of strain on the lower back. Therefore, it is imperative that you properly stretch your lower back after an intense cardio workout in order to avoid the lower back pain that often stems from sore leg and back muscles.
Breathing Relaxation Exercise: These breathing exercises will relax and rejuvenate your body and mind after this intense workout.
- The following products are recommended for beginners interested in starting workout routines such as this one.
These latex free foam rollers will help enhance your yoga stretch experience and strengthen your back muscles which in turn will help reduce any lower back pain you may be experiencing.
Likewise, this Yoga workout DVD will teach you basic Yoga stretch moves and grow with you as you advance. The stretches shown in this Yoga stretch workout routine are especially designed to target and strengthen your lower back. Best of all, you can get a great workout without making any noise or having your workout equipment take up too much room in your living quarters.
If you are new to Yoga and have no Yoga equipment, such as a Yoga mat, you will find that The Sunny Health and Fitness Yoga Kit is an economical, versatile and practical kit to own.
Great article, i use foam rollers in my home workouts and definate improvemnt in muscle recovery