Are you always running out of time in the day? Do you think you have no time to workout or exercise? Don’t stress! I’ve put together a quick and simple strength-training workout that you’ll be able to squeeze into your busy life in these easy steps.
This 7 step in-home workout shows that time or lack there of shouldn’t be an excuse for not working out.
Do these exercises one after each other just like a circuit. Once you finish one exercise jump right into the next with very minimal rest. Your heart rate should be elevated but not too high.
Complete going through all the exercises I have put together then have a quick drink of water and rest for about 30 seconds to 1 minute and then repeat the circuit 2 more times. Enjoy!!!
1. Chair Dips
A great exercise that targets the back of your arms known as your triceps. Performing these regularly will help tighten up and give you the beautiful toned arms you’ve always wanted. Execution- Sit on the edge of a solid and sturdy chair, place your hands tight to your hips. Slide your bottom off the edge and bend elbows to 90 degrees. Be sure to keep your back close to the chair and then push back up. Attempt 15-20 repetitions. Remember the further your feet are away from the chair the harder the exercise becomes. You want it to be quite challenging for the final few reps.
2. Sit to Stand (Chair Squats)
First, stand in front of a chair, stand with your feet hip-width apart with your toes pointing straight forward. Lean chest forward Bend your knees and drop your bum down to the seat and just tap the seat of the chair then stand back up. As you stand up push all your weight through your heels. Focus on keeping your knees you’re your feet and never traveling past your toes. A staple exercise for any 7 step in-home workout.
3. Reverse Crunch
Laying back first on the ground focusing on keeping your entire back flat on the ground, have your knees bent and feet on the ground somewhat close to your bum. Then in a slow and controlled manner pull your knees into your chest. After, let them drop back down to the starting position and only tap your toes on the ground and repeat the motion of bringing your knees into your chest. Complete 20 repetitions. Exhale as your bringing your knees into your chest.
4. Oblique Crunch (right and left side)
Start by Lying on your back, with knees bent and your back flat on the ground. Cross your left ankle over opposite knee. Then place right hand behind head and lift right shoulder toward left knee. Return to your original position. Exhale on the way up as your folding in half.
Get on the floor in a high yoga plank position. Place your hands slightly wider than your shoulders. Be sure to keep your head, neck, back and butt all aligned. Flexing and keeping your abs tight, bend your elbows and lower chest toward the floor. Push yourself back up as you exhale through the push. Focus on keeping your body aligned and core tight and presto your doing a push-up.
6. Standing Hip Extension
Start by standing with your feet hip width apart, shift you’re your weight onto your right foot, keeping your left leg straight and flexed lift your left leg up backwards while focusing on squeezing and flexing your bum. If you feel unstable you can use a regular house chair or any other stable object to help keep your balance. Perform 20 repetitions and then switch legs.
Start up by placing your right foot on either a stair or a sturdy flat platform and step up and keeping your chest up high keeping your right foot on the box until you finish the 20 repetitions for that leg. Then switch sides and repeat for your left leg. As you get more comfortable and your legs get stronger you can hold weights to make it more challenging.
Circuit 1 Done
Once you have gone through the 7 exercises in the circuit, have some water then hammer through the circuit two more times. Always push yourself, but make sure it is in a safe manner. Remember…. no pain (muscle soreness), no gain! Circuit training really works. Let me know how you did with this 7 step in-home workout. Contact us for more information on how we can help you.