Here are some
exercises you can do just about anywhere, with little to no equipment. As long
as you push yourself and move quickly from exercise to exercise, you’ll be able
to get through some productive workouts in short periods of time right in your
home.
Push ups - An
upper body exercise working the chest, shoulders, arms and core. You can place
your hands close together or wide apart.
Side-ups - Helps
to strengthen the oblique muscle. Lie down on your side and engage your oblique
muscle by raising your legs while lunging your free elbow toward them
simultaneously.
Squats - Stand
with feet wider than hip-width apart, toes pointing outward. With hands on your
hips, squat down until your buttocks is parallel to your knees. Return to standing
position.
Single leg squat -
Lift the whole weight of your body with only one leg and enter into a squat
position. This will require some balance.
Walking lunges -
Stand with your feet about 6 inches apart, toes pointed forward. Inhale and
step forward with one leg and lower your body to 90 degrees at both knees. Your
weight on your heels and your knees should not cross the plane of your toes.
Burpees - A great exercise to work your
lower body, your upper body and your heart. Begin
in a standing position then drop into a squat position with your hands on the
ground. Kick your feet back while keeping your arms extended and do a
push up. Immediately return your feet to the squat position and jump up from
the squat position.
Triceps - Sitting on a chair, place hands on seat
beside your hips, fingers facing forward and feet flat on the floor. Lift
buttocks off sitting area keeping arms straight. Next bend your elbows and
lower yourself toward the ground, keeping your body close to the chair then
push yourself back up to the sitting position.
Sit
ups - Lie down on the floor placing your feet either under something
that will not move. Place your hands behind your head and lock them together by
clasping your fingers. Elevate your upper body so that it creates an imaginary
V-shape with your thighs.
Arm circles - Stand with feet shoulder
width apart with arms extended straight out to sides at shoulder height.
Keeping shoulders down, do 20 small backward circles and switch directions and
do 20 forward circles.
Bicycle crunches - Lie on your back,
hands behind ears, legs extended. Exhale and crunch up, twisting your body so the
left elbow reaches towards your right knee. Inhale as you transition and switch
sides and legs.
The New Year is about finding the opportunity to work out and change habits to accommodate fitness and a busy schedule. Any type of fitness program can be helpful and can be completed in as little as fifteen minutes, no matter where you are.
The New Year is about finding the opportunity to work out and change habits to accommodate fitness and a busy schedule. Any type of fitness program can be helpful and can be completed in as little as fifteen minutes, no matter where you are.
Mona Claypoole - Director of Marketing
