Posted on:-Jan 10
Today was a day like I have not seen in a very long time. It was pouring rain and so windy that I could feel the wind blowing against my house. It’s days like today that make me wish I had a gym inside my home. But since I live in a fairly small place I don’t really have room for much fancy equipment so I pushed the couch back out of the way, laid out my mat and turned the living room floor into my own mini workout spot.
So I thought I’d share with you today one of my favorite indoor, no gym, no equipment required workout routines. If you use it, please let me know and post a comment on my blog.
Start with a 5 minute warm up. Do each of these exercises for 30 seconds, performing as many repetitions as you can in each 30 second block. Do not dilly dally between exercises just move quickly from one to the next. Do all five exercises in a row and then repeat each one again.
1. Jogging in place – 30 seconds
2. Jumping Jacks – 30 seconds
3. Body Weight Squats – 30 seconds
4. Alternating Lunges – 30 seconds
5. Push-ups – 30 seconds
After the warm up you will want to stretch.
Focus on stretches for the hamstrings, quads, hips, low back, chest and upper back. (All of the larger main muscles of the body). Hold each stretch for 30seconds minimum.
• Hamstring String Stretch – Sit on the floor with your feet out in front of you. Try to grab hold of your heals. If you’re not flexible enough to grab your heals, bend at the knees so that your toes are closer and then grab the balls of the feet. Once you have a good hold, try to straighten the legs so that you pull yourself into position. You don’t need to get the legs totally straight, the idea is to put tension on the hamstrings and then just hold the position.
• Quad Stretch – In either a laying position or a standing position, grab a hold of the bottom of your leg above the ankle. (do not grab the top of the foot). Pull the ankle so that you bring your heal to your but. Try to keep the knee’s aligned.
• Hip Stretch – Sit on your tail bone, flats of your feet touching. Grab hold of your ankles, sit up nice and straight and push down on the knees with your elbows.
• Low Back Stretch – Lay flat on your back and pull your knees straight up to you chest, Try to wrap your arms over your knee’s so that you can grab each elbow with the opposite hand. Leave your head and shoulders flat on the floor.
• Chest Stretch – From a standing position, clasp yrou hands together tightly behind you back as if you are being arrested. Push the palms of the hands together tightly and then press in a downward motion so that you feel a pull across your chest. If you do not feel the tension, try pulling the hands up and away from the body, but be sure to keep them clasped together tightly.
• Upper Back Stretch – Wrap your arms around yourself as if you are giving yourself a great big hug. With your hands pull your shoulder blades apart while pushing the elbows towards the grounds at the same time.
Remember to hold the stretch for at least 30 seconds each.
Next were going to get right into a mini-circuit. You will do each exercise for one minute doing as many repetitions as you can in each one minute interval. Move down the list one after another as quickly as you can. Rest no more than 30 seconds between each exercise. Do the entire eight exercise sequence three times. This should take you 30 minutes.
1. The Plank – This is a static hold exercise. Your forearms, palms and toes will be the only thing touching the ground for the entire minute. For added intensity, try lifting one foot off the ground, each one for 30 seconds.
2. Push Up – Lay down on the floor, hands just slightly wider than shoulder width apart. Be sure to keep the tips of the fingers behind the top edge of your shoulders. Push your body away from the ground. Ideally, push ups should be done from the toes, but if you must, do them from the knees. For added intensity try to get air borne and go for clappers!
3. Prisoner Squat to Calf Raise – Standing with your feet shoulder width apart, interlock your fingers behind your head as if you were a prisoner. Squat down into a sitting position. Be sure that when you squat, you don’t allow your knees to jet forward over your toes. Keep your feet flat on the ground, your chest high and keep your hips under your shoulders at all times. When you come back up to a standing position, raise up on to your toes. Lower slowly and place your heels back on the ground each time you come back down.
4. Hip Bridge – Lay on your back with your hands at your sides palms flat on the ground. Bend the knees so that your feet are flat on the ground. Thrust your hips up into the air until only the top of your shoulders, are touching the ground. Use your arms to stabilize. For added intensity, pick your heels off the floor and stay on the toes through the entire range of the exercise.
5. Alternating Touch Down Lunges – Simultaneously step forward with one leg while throwing your arms up into the air to make the “touch down” sign. When you step forward both knees will come to 90 degree angles. Do not allow the back leg knee to come in contact with the ground, but do allow the rear leg to sink down as low as possible. As with squat exercises, be sure to keep the knee behind the toes and keep the hips under the shoulders. Alternate legs from one side to the next.
6. Squat Jump – This exercise is similar to the prisoner squat. With legs about shoulder width apart, squat into a seated position, then standup quickly enough that you get airborne. The higher you jump, the more intense the exercise. You may keep your hands on your hips or hold them out in front of you to act as a counter balance. Land softly on the balls of your feet and allow the ankle joint, knee joint and hip joint to work in unison so that the three joints work together as a shock absorber. Try not to make any noise whatsoever when you land!
7. V Ups – Lay flat on your back with hands extended up over head. Lift your upper body and your lower body simultaneously so that your toes and finger tips meet over your mid section. Lower with a smooth controlled motion and repeat.
8. Push Up to Knee Raise – From a push up position, each time you push up bring one knee under your body towards your chest so that you are temporarily balancing on one foot. With each push up alternate the leg you bring under your body.
This workout requires nothing more than a space the size of a yoga mat or large towel, no equipment and not gym!
As with all exercises, please use caution and if you have any questions, please feel free to email me, call me or ask me on my blog.
To Your Continued Success,
JJ Brawley N.C.P.T.
Your Coach, Trainer and Friend
Helping people look better naked since 2003
Inner City Boot Camp Program Coordinator
The San Diego Boot Camp that GUARANTEES results!
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