If you have visited my website then you know that I have my own training studio in my home. This just means that I don’t have to travel 15 minutes to the gym and back. Initially I did this because I wasn’t able to find time to leave the house with a 2 year old and a new house that I had just purchased with all those home projects. I am pretty sure that you can relate to this since the biggest excuse everyone has for not getting to the gym is that they have no time.
I bet you didn’t know though that you could get just as an effective workout at home or an even better workout than you would at the gym.
You see when you’re at the gym you tend to socialize with friends or others that are walking around and there is nothing wrong with that, it is a basic human function to want to talk to others but here is the fact. You tend to loose focus, on yourself and basically don’t really end up having a good workout.
So here is what I have done. I have combined a list of exercises done in a routine for your whole body that either requires, very little or no weights at all. I here you, you’re probably saying right now well how can I train without weights and get an effective workout. Weights are only required once you get stronger. Here is an example, you are doing a bicep curl with 5lbs for about 2 weeks and realize after this 2 week period that it is not giving you the same burn you had when you started with that weight. The bicep has grown and become stronger so to work it even more you must increase the amount of weight, simple right?
Well the same goes for exercises without weights. The difference is that exercises without weights just require you to change the way in which you’re doing the exercise, but that is a discussion for another time.
I am going to ask this of you, try this workout at home just once and then email me and tell me how you felt during and after the workout.
First you’re going to start with 10 minutes of jumping jacks, and jogging in place. If you have a treadmill at home you have the option of doing that for 10 minutes to get the blood pumping.
Now that you’re warmed up you can move into the actual workout. You will do the following workout in succession.
Example
1. Pushups
2. Back Row
3. Standing Alternating Shoulder Press
Repeat 2x’s in a row
Max Reps
Max reps on each one of these exercises
Start with pushups:
This is the most basic and effective of exercises but no one uses them anymore.
If you have pushup bars, they might put a little less strain on you’re wrist but if you don’t that’s ok as well. Start with a standard push like you see me doing here. Do this for 1 set at as many as you can do. If you can’t do them on your toes then start them on you’re knees but make sure to keep you’re midsection pushed up like you see me here. Do not let it fall into the floor. You will just be lifting with you’re legs at that point and it won’t do anything for you’re chest.
Next exercise is the Back Row
Bend at the knees slightly taking your back down to a parallel position to the floor. From here you will bring your arms down to the floor like shown in the starting position, keeping you’re elbows close to you at all times. The next phase shown is the actual row, by pulling your elbows in tight and bringing them up as high as they can go you will target the back muscles. Check out the picture to the right.
3rd Exercise in this phase is the Alternating Shoulder Press
You will be standing for this exercise and it is important to note the proper posture to have while doing this exercise so that you will not throw out your back.
Start with one foot in front of the other while slightly bending at the knees. Bring your arms up at a 90 degree angle this will be your starting point. From here take and press one arm up while rotating your palm in, the end point and repeat on the other arm.
Now we are onto lower body:
You will run this part in the same sequence as above:
Example:
1. Static Wall Squats
2. Lunges
Repeat 2x’s in a row
Max Reps
Starting with Wall Squats:
Find a wall and bring yourself down to a 45 degree angle just slight above 90 degrees and you will hold this position for 10 seconds and then move yourself down to a 90 degree angle and hold for another 10 seconds and repeat this up and down until you get up to 60 seconds. You will have held yourself in the 45 degree angle 3 times for 10 seconds each time and the same at the 90 degree angle. Tell me you don’t feel the burn on this and you thought you needed weights. Are you sweating yet?
The next exercise is every ones favorite. Can you hear the sarcasm?
Lunges: You will need a chair for this one. Take the top of your foot and put it on top of the chair like in the first picture and the other foot out in front at a position where when you come down your knee is over your ankle and not your toes. This exercise is all about the entire leg working everything from your butt to your calves and your hamstrings. Make sure that you’re are dipping that back leg down like in the second picture and not pushing forward with your front leg. Back leg dips and the front knee remains in the same position the whole way through this exercise. Stay focused as this one is not easy you could also use a stick to hold yourself up for balance.
Remember to take your time and quality over quantity is where you are headed. Focus on the form.
Until Next Time
WSC
Limits of Liability
All information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
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