Wednesday, June 29, 2011

Not Comfortable Working Out At The Gym? Do It At Home!

After posting Monday’s blog regarding circuit training (CT), someone sent me a message asking me if I could provide her with a home-based CT routine. Based on research and lots of reading, here’s what I sent her (and this can be used by men, too!):
You can perform this circuit from the comfort of your own home! Try this routine for the next four weeks and perform it anywhere from 2 to 3 times each week. I wouldn’t do this routine any longer than that because your body will hit a plateau. All you’ll need is space; everything can be done with your bodyweight! This is a total-body workout. Depending on your levels of activity, aim to perform anywhere from 2 to 4 sets of 8 to 12 reps and rest about 30 to 60 seconds in between exercises. Here are the moves and their explanations:
Side Bridge with Abduction – you’ll lie on your left side with your elbow directly beneath your shoulder and legs stacked. Make sure your core is tight and lift your hips off the floor until you’re balancing on your forearm and feet and your body forms a diagonal line. Lift your right leg at least 6 inches, lower, and repeat. Complete all reps and then repeat on your right side – this will be one complete set.
Wraparound Touch Ankle - Stand with your legs together and bend your right knee 90 degrees so you're balancing on your left leg. As you squat, reach your right arm across your body and try to touch the outside of your left foot with your fingertips. Keep your back as straight as possible while reaching. Press back up to start. Complete all reps, and then repeat on your right leg. That's one set.
Double Stop Pushup - Get into a pushup position with your hands slightly wider than your shoulders and your back straight. Keeping your neck in line with your spine, lower yourself halfway and hold for 1 second. Continue lowering until your chest is only a couple of inches from the floor. Pause, then push back up to the halfway point and pause again before finally pressing back up to start. If that’s too hard, start out doing the move with your knees on the floor.
Push Up Bird Dog – Get into another pushup position with your hands slightly wider than your shoulders and your back straight. Get your core tight as you extend your right arm and left leg. Lower them both, but not your torso, and repeat, lifting your left arm and right leg. Continue alternating until you've completed 8 to 12 reps on each side. That's 1 set.
Windshield Wiper - Bend your knees and lift your legs until your thighs are above your hips. Press your palms into the floor and lower your legs to the left. Go as far as possible while keeping your right shoulder glued to the floor, then bring your legs back to center. Next, lower them to the right. Alternate until you've completed 8 to 12 reps on each side.
Supine Row - Lie on your back with your knees bent, feet flat on the floor, and arms at your sides with elbows bent 90 degrees. Pinch your shoulder blades together as you dig your elbows into the mat and lift your head and torso a few inches off the floor. Lower and repeat.
Let me know if you have any questions! Be sure you are doing your cardio, too! This will help get you better results. Make sure you are drinking LOTS of water and eating well! Good luck!

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