Solution.
Truthfully I rarely get out to an actual gym. I don't have the money for a year-round membership, but I have enough home equipment at home to get me by (treadmill, stationary bike, barbell + weights, various dumbells, exercise ball, abs bench, yoga mats, resistance bands...) and not to mention a library of workout DVDs and the entire world wide web.
Today I found myself short on time for a workout so I improvised and came up with this routine. Its not that long but if you do it right you'll be shaking and working up a sweat in no time!
Warm up
60 secs of each:
-Starjumps
-Squat jumps
-Side to side jumps (feet together, knees slightly bent and imagine you're jumping sideways over an imaginary line)
-Burpees
Routine
60 secs of each (60 secs on each side if exercise works one side at a time):
-Lift/squat/crunch
(Stand on a chair with one leg. Raise the hanging leg to the side then lower. Follow immediately with a single-leg squat on the standing leg. Once upright again, follow immediately with crunching the hanging leg to your chest. Return to start position and repeat)
-Squat with a kick
(Perform a regular deep squat but when rising kick one leg out in front of you, alternating legs between squats. Repeat)
-Sumo deadlift
(Do a wide squat while holding a heavy dumbbell between your legs; keep your back arched!)
-Side Lunges
-Step ups
(Stand in front of a chair. Place one foot on the seat and step up until your body is straight and crunch the opposite leg til your thigh is parallel to the floor. Lower and repeat)
-Sliding lunge
(If on carpet use a paper plate, if on tile use a towel - Stand with your left foot on the ground and your right on your plate/towel. Slide your right foot back, lunging, bending both knees until they're at 90 degrees. Slide your right foot forward and straighten up. Repeat)
-Hamstring curl
(Lie on the ground, knees at 90 degree angles with your feet on an exercise ball. Raise your hips and pull your feet and the ball closer to your butt. Lower your hips and push your feet and the ball back to the original position. Repeat. - If you don't have a ball, do regular glute bridges)
do the entire routine a total of 3-4 times, resting for 90-120 seconds between sets.
Perform a light jog on the spot or slow starjumps for 60 seconds, then be sure to stretch afterwards.
Have fun ;)
Carly
xo
Related Post:
Widget by [ Iptek-4u ]
