Today, I wanted to put up a short post for “home” fitness. As I have said many times, you do not need a gym membership to get in shape. Often times this can be a culture shock that scares some good-intentioned folks away. I think it’s important to have a base to start from anyways. That base can be built very easily from a “home” setting. If you love working out in the outdoors, have at it. If you love a secluded spot within the house, go for it. As long as you’re doing something active consistently you will make some progress.
There is entirely too much information out there concerning fitness routines. The most important thing is that you are staying safe and consistent. If you are truly injured, not hurt, you will not be able to progress on your fitness journey and will be further back than where you started. I can’t stress safety enough. When I was personally training, I stressed safety above all else.
The following routine should be something for most to handle when coming back from a break or just starting out. I will place alternative exercises in the event that one may be too difficult to start with. The general idea is to spend at least an hour per day on a routine of some kind. The routine will combine cardiovascular with resistance training. Starting out this will be a full-body workout recommended, 3 times per week. As you progress in your fitness endeavor you could later decide to break up the routine into body parts, but this is totally up to you and your time available.
Equipment needed:
“Gym” shoes
Proper workout apparel to keep things from “moving” around too much!
Various latex bands you can pick up at your local superstore in a multi-pack
Pullup bar, if capable of performing them
Treadmill or somewhere to walk outside
Capable body
Workout
Walk outside or on a treadmill, for 20-30 minutes
warmup with jumping jacks – 1 minute
warmup with arm circles forward and backward – 1 minute
warmup with waist bends (clockwise then counter) – 1 minute
Chest pushups on ground or pushups against wall 3X10
Back pullups or 1 arm rows with band wrapped 3X10
around stationary object
Legs Bodyweight squats or lunges 3X10
Arms 1 arm band curls, 2X10
1 arm band tricep extensions 2X10
Shoulders 1 arm band lateral raises or 1 arm presses 2X10
Core Planks 3X30 secs.
Again, this is just a startup routine, but it can be difficult for anyone. Please look up the exercises online and you will have no problem figuring it out if you’re not already familiar. Enjoy this no-frills workout to start and become consistent. You’ll notice a difference in no time!