Ten Exercises to get that Gym Buzz from Home
- composureactive
- Mar 8, 2015
- 3 min read
So I had a request from a friend who is going for it with a change in diet and lifestyle. She just wanted a little inspiration for exercises that would keep her more motivated than a boring sit up or a plain old bicep curl. In this case, she did not have access to a gym, so the following exercises are designed to challenge you from home/ the garden. Without dumbells, water botttles can be a great alternative, however, sites such as amazon offer pretty cheap sets that can really give your workout a bit of a boost. A couple of towels can work well as a yoga mat and you would be amazed how the furniture can work in your favour.
Getting your cardio in can start with a jog round your local park, building yourself up to a steady 3k/5k run. Aim to do this two times a week at first and then build up to three times. Similarly, aim to do the following routine two times a week and then for bonus points do it after a run once a week.
Often, the temptation can be to focus on certain body parts, yet often compound exercises that use more than one isolated muscle can be the best way to get toned and work your whole body.
Good Luck!
1.
Start with a lunge...
SETS - 3
REPS - 12
Firstly, warm up with a few lunges and get your legs warm and ready for exercise. Now with your back leg up on a chair/bench/table get yourself two water bottles for hand weights and complete twelve lunges on each leg three times over.
2.
Try a wide leg squat...
SETS - 3
REPS - 15
With you legs slightly wider than hip width, and your feet angled slightly outward, squat and lift your arms out to the side with your elbows very slightly bent. Use water bottles as weights or fill a sock with a bag of sand.
3.
Try stepping up onto a bench/bed/chair, side on...
REPS - 3
SETS - 12 on each leg
Next work on that core...
1.
Go for a side sitting V-Sit
SETS - 3
REPS-12
Keeping your core engaged, sit side on to a chair and tuck and straighten your legs.
2.
Do the superman...
SETS - 3
REPS - 10 on each side
Make sure your arms are shoulder width and your knees are hip width appart in an all fours position before raising alternate arms and legs. Be careful not to lift the leg higher than hip height. This exercise can be made harder by holding your hand weights as you raise your arms. Do not be tempted to rush this movement, it is supposed to be slow and controlled.
3.
The Table Top...
SETS - 3
REPS - 12
Start with your legs in 'table-top' position then lie back and alternate the leg you straighten. Repeat twelve times on each leg.
Now work on your arms...
1.
SETS - 3
REPS - 10
I'm not sure how great water bottles will be here as you probably need something a little heavier. Try a sock with sand but ideally, see if you can get your hands on a pair of dumbells. Complete ten dumbell rows or fifteen if you are using a light weight.
2.
SETS - 3
REPS - 10
Find yourself a bench or a table and go for it... No girly press-ups allowed! Start with eight reps if ten seems like too much.
3.
Tricep Dips
SETS - 3
REPS - 12
And the bonus round... Planking with a twist...
Start in a plank and then jump your knees up and to the side. Complete twenty then colapse in a heap on the floor and refuel with something nutritious! Check my recipe pages for some ideas.
Good Luck :)
Feel free to get in touch if you want to see a routine that targets a specific area...
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