I have often heard people say that they do not have the income to train at a gym, do not have childcare for exercising outside the house or simply cannot motivate themselves to leave the house, once they are home and settled. As always, there is a solution to this, we just need to be a little creative.
Everyone can get fit and healthy by working out at home, you do not need to visit a gym or have oodles of equipment. Remember, you have the best exercise system in the world to work with at home – your body weight! It is always with you, you can do a multitude of exercises with it and by making some simple alterations, and you can progress and intensify an exercise with ease.
At home, always go for short, intense bursts. Always change the exercises in every session and don’t repeat the same exercise two days in a row – we want to confuse the muscles to make them work harder. Mix the sweaty stuff with the toning stuff and bingo, you have the perfect combination for results.
So, let’s start with the motivation – get your favourite tunes blasting, hide your TV remote control and get off the sofa.
Stairs - an amazing piece of exercise equipment, where you can do a full workout. Top athletes use stair running in their workouts, so why can’t you?
Chair – everyone has a chair in their house, so no excuses! Preferably, use a hard chair, but if you only have the sofa, then that will do, just be careful with foot placement on a soft seat.
Floor – the list is endless, but here are a few exercises that you can do easily without a lot of floor space. As long as your body length can fit on the floor, you can do these exercises.
Circuit Central - why not set up a little circuit using 2 cardio and 2 toning exercises. Do them one after the other for 5 minutes without stopping. If you do this twice per day for 6 days, you have just done a 1 hour, high intensity class – well done you!
1 Minute Challenge – do one exercise for a minute, doing as many repetitions as you can – then next time, beat your score! Finish with a celebratory lap of the living room, t-shirt over your head is optional!
100 Rep Results – go for 100 reps, twice per day. You can do this by mixing up the exercises, but ensure you have completed 100 reps in total. You know what’s coming next, once you can do it easily, go for 200 reps!
Always remember to warm up before doing your exercises – dance around for a couple of minutes, run on the stop and do some squats or walk up and down the stairs a few times, swinging your arms. Take time to stretch too, do the legs, then the chest, back and arms – holding for around 15 seconds.
If you would like more information or advice from April, please contact her at www.personaltrainingscotland.com or firstname.lastname@example.org.
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