New Year, New You, No Gym
Welcome to 2017! With the coming of a new year means New Year’s resolutions, and while it may be tempting to sign up with the gym down the street, which you promise to go to all the time even though the last 3 times you joined a gym you went for a month and then quit (don’t worry we all have done it), save your money, turn on your favorite Netflix show, grab an ice cold bottle (of water) out of the fridge, and get ready to get in shape without even leaving your house.
This workout is meant to be done as a circuit. In a circuit routine, you want to do each exercise in succession with as short of a break in between the workouts as possible. Once you’ve finished all the exercises, you repeat the circuit again until you are too worn out to do repeat it an additional time, usually 2 or 3 times through should do the trick.
Before we begin don’t forget to warm up! Before you do any work out, you should stretch and do a quick warm up to get your muscles warmed up and ready to go. This can be something as easy as jogging in place during a commercial break, going up and down your stairs quickly a few times, or doing some jumping jacks.
20 Body Weights Squats– Think about this as sitting down into an imaginary chair and standing back up without leaning forward or back. Make sure you go down until your legs make a 90 degree angle and then come back up. Feel free to use a chair or wall for balance.
10 Pushups– When you do your push ups make sure that you engage your core and focus on keeping your back straight. If you need to do your push ups from your knees there is no problem with that, but try to build up to the point of being able to do them from your toes!
20 Lunges– To do a lunge correctly step forward with one leg, flexing the knees to drop your hips. Go down until your rear knee almost touches the ground. Be sure to focus on your posture, keeping your body vertical and your eyes ahead. Alternate which leg goes forward and like squats, feel free to use something to help yourself balance.
15-Second Plank- Get down into a pushup position but instead of resting on your hands, put your elbows in a 90 degree angle and rest your weight there. Make sure to keep your back straight and keep your core engaged. Set a timer for 15 seconds or count yourself down. If this begins to get easier, feel free to increase the time to 30 seconds!
30 Jumping Jacks- To finish out the first set of the circuit end with 30 jumping jacks. Make sure you focus on an engaged core and full arm movements from your side to the air.
Once you are done with the first round of the circuit, get a drink of water and catch your breath for a few minutes while you get ready for round two! After your last time through, make sure you do a short cool down and stretch to allow your muscles to heal properly. This workout is best if done 3-4 days a week, but make sure to take a rest day between to allow time for your body to recuperate.
With this workout, in addition to eating a well-balanced diet, keeping up with that New Year’s resolution will be a breeze!