Monday, January 31, 2011

A total body workout

You don't need to be a gym member, or have fancy equipment to get fit, lose some weight, and gain some muscle. Heck you don't need any extra equipment whatsoever. All you need is YOU. Just your body. Here are some great moves that you can do at home sans equipment that will give you a total body workout.

1. Push-ups
Hands can be placed shoulder width apart or for more difficulty, outside of shoulder width. You can start in the modified position on your knees, but just remember to keep your abs and buns tight and you back straight. Remember to never lock your arms as you extend. In normal push-up position, for an added challenge, slow down lowering yourself to the ground and then coming back up into plank. You should feel it through out your entire body.

2. Body weight split squat
Stand with your feet shoulder width apart, a few feet in front of a chair (or a low table). Kick one leg back and rest the toes of that foot on the chair. Drop your knee towards the floor by bending the front leg. hold for about 2-3 seconds before returning to starting position. Do 12-20 reps  before switching legs.

3. T-roll push-up (can be done instead of doing regular push-ups)
Begin in push-up position. Lower your chest to the ground. As you straighten your arms to push yourself back up, roll into a side plank and raise your superior (stronger) arm toward the ceiling. Hold for 2 seconds. Don't allow your hips to sag to the floor. Return hands to floor before rolling to the other side and doing the same. That's one. Do 12-20 reps.

4. One-legged overhead good morning
Stand with feet hip width apart, keeping knees unlocked, extending arms straight overhead. Bend at your hips while lifting one leg behind you. Keep toe pointed to the floor. Your lifted leg, torso and arms should form a straight line. Don't let your arms drop. Hold 1-2 seconds then return to start. complete 12-20 reps on each side.

~Perform 2-3 sets of each exercise with 60 seconds of rest between sets.
~Can also be done as a circuit: do one set of each without breaks, resting 60 seconds after last move. Repeat 2-3 times.

That's it! 3 or 4 moves to a tighter body. Get to it! :)
*workout plan/moves were taken from the Dec. 2010 Oxygen magazine*

1 comment:

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