One of my girlfriends has been losing weight through Weight Watchers point system. I saw her last week at a mutual friends house warming party and we started talking weight loss. She is really enjoying the points system and although finds it hard during the holidays she stuck to her guns. I had brought a grilled chicken salad which I ate when I got there…still had a cheesecake bite and some peanut M&Ms but she didn’t cave!
She balances a marriage, being a Mom and working. As we age it gets harder and harder to lose weight. What used to be 3 lbs a week is now 1-2 lbs a week. The way to increase that amount is to add exercise. However, it can seem impossible to get out of the house, drive to the gym, work out next to sweaty hard bodies or grunting men, never mind the cost. I have put together 9 exercises that can be done safely and effectively at home. This is a starter program, if you have been working out hard at a gym I am by no means saying cancel your membership. The gym just is not for some people, but being healthy is!
There are a couple things I would recommend to get for “at home” workouts.
1. Whether its belly dancing, pilates, hip hop, zumba, ab series, etc, get a workout DVD that you enjoy. Use it for those days when you just don’t feel like doing this program pop in the DVD, or days that you fall off track and feel a little guilty add it in at the end (not the beginning). Make sure this is a DVD that you are excited to do! It is not for everyday, just those two occasions.
2. Hand weights. A medium weight. Do 15 reps in the store and if you struggle at the last one get those.
3. A mat
4. Resista cords
If you don’t want to spend money on a DVD look on your cable OnDemand and see if there is a fitness section or if you get a fitness channel and record something you like. If you are not ready for hand weights use jugs of water. The mat and resista cords are necessary.
Start with a warm up. If you have a set of stairs in your house great! Do as many as quick as you need to feel your body get warm and your heart rate increase. Once you get there continue at the same pace for 5 minutes. If you do not have stairs do jumping jacks or jog in place.
These work the entire leg, hips, and butt.
Keeping your chest lifted and arms outreached bend your knees and lower your butt & thighs until they are parallel to the ground. Hold for a count of 5 at the bottom, sit back in your heels and drive back to a standing position. If this is too easy you can hold weights on either side or increase the pace. Perform 3 sets of 25
-Bring it up a level- Raise each leg as you come up, switching legs each squat.
2. Push ups
With your knees on the mat and facing down open your hands wider than the mat. Keep your butt down as you bend at the elbows and lower your chest to the mat. If this is too easy go on your toes. Perform 3 sets of 20
-Bring it up a level- As you push up raise each leg and squeeze your butt, switch legs each push up.
3. Lunges with a shoulder press
Starting with feet together and holding weights at your side take a wide step to the front and lower down into a squat position. Make sure the knee in front stays behind the toes and keep upper torso tall. Bring the back knee to a hover just above the floor and hold for a count of five. As you bring the back leg in and return to standing push both weights up to the ceiling over head and back down to. 3 sets of 20 each leg.
-bring it up a level-add 5 pulses every time you come into a lunge position
5. Tricep dips
This is my fave exercise to do at home! Using a chair with your palms on the front edge, fingers facing towards your butt and body facing away from the chair bend your legs and put your weight in your heels. Lower your body by bending your elbows until your upper arms are parallel with the floor. Squeeze the back of your arms and push your body back up.Perform 3 sets of 20 reps. If this is too easy straighten your legs.
-Bring it up a level- Put a weight in your lap.
6. Wide leg wall squat
Get in a squat position with your legs wider than your hips and your back against the wall. Lower yourself until your thighs are parallel to the floor and hold 30 seconds. Perform 4x
7. Back and core
Lay face down on your mat. Tighten your stomach muscles and bring your arms and legs up a couple inches from the floor and hold for 5 seconds. Squeeze your shoulder blades together and tighten your butt. Perform 10x
8. Bicep curl with resista cord
Standing on the cord grab both handles. Keeping your elbows glued to your sides squeeze your hands up to your shoulders. Pause at the top and repeat. 3 sets 15 reps each arm.
Basic crunches are great for just starting out. Lay on your back on the mat. Hands under your head and elbows wide. Push your lower back into the mat and using your abs bring your head, neck, and shoulders up off the ground. Hold for 5 seconds and return slowly back down. Perform 5 sets of 25 reps
There you are! A full body workout that you can do at home with only a little equipment!
Write down the date on the fridge or in a notebook and how long it took you to finish the 9 exercises. Try to do these 5x a week and switch it up after 3 months.
Leah makes home training visits. To set up an introductory training appointment and have her go through this program with you please email her at firstname.lastname@example.org!