Earlier in the year, I wrote a post called Skip the Gym, Sweat at Home that shared one of the workouts that my hubby and I do at home. The article went viral online. It got over 20 thousand stumbles alone.
This kind of response got me thinking that there are other people out there like me who value their health and want to do what they can to keep it as optimal as possible and not pay a fortune to do so.
Well, today as well as in coming weeks, I will be sharing with you a series of workouts that will cost you nothing and ones that you can do in the comfort of your home. I have said this before and I will say it again; Just like saving money and investing in our financial future, we need to put that same effort into investing in our health. Eating well and being active are the keys to a long healthy life. So without further adieu, get your comfy clothes and you sneakers on and get ready to sweat.
Note: Remember you should always check with your physician before starting a exercise program.
Warm-up – 5-10 minutes
A warm-up needs to move joints and large muscles in preparation for exercise, to help prevent injury and stiffness.
- Walk on the spot, pointing your toes to the ground x10
- Walk on the spot, raising knees forward to hip height x 10
- Walk in the spot, lifting the heel back and up x 10
Repeat the above set 3 times an then do these:
- Lateral trunk bends – Stand with feet slightly apart. Side bend to the left, raising the right arm over the head, keeping shoulders square to the front. Hold for count of 3; repeat to other side. Do 3 reps of both sides.
- Pelvic circles – Stand with feet slightly apart, hands on waist. Slowly move your hips in a full circle, focusing on a wide range of movement. Do 5 clockwise and 5 counter-clockwise.
- Crouch stretches – Crouch down, curling your body into a small ball, hands on the ground. Stand up by uncurling your spine, stretching your arms over your head to feel a full stretch from toes to fingers. Return to starting position. Do 5 repeats.
- Crouch jumps – these are the same as a crouch stretch, but you jump into the stretch position and jump back down to the crouch. Do 5 repeats.
For strength and core – 15 minutes
These exercises are to strengthen muscles, including the core.
- Wall push-ups – stand facing a wall, feet slightly apart, arms straight, hands flat on the wall with fingertips facing. Lean into the wall, eyes straight ahead, keeping the body straight from heels to head, and bending the elbows out to the side. Do 10; rest for 30 seconds and repeat.
- Forward lunges – stand straight, feet a little apart, hands on hips. Take a large step forward with the right leg, into a lunge position with the thigh parallel to the ground. The front knee is over the toes, the back heel comes off the ground and that knee lowers to the ground. Keep the trunk upright and eyes straight ahead. Return to starting position and repeat with left leg. Do 5 with each leg, alternating.
- Oblique crunches – Lie on your back, knees bent, feet flat on the ground, hands clasped behind the head. Lift and twist the trunk and touch your left knee with your right elbow. Hold for the count of 3 and relax. Repeat with other side. Do 5 repeats, rest for 30 seconds and repeat.
- Triceps dips – depending on your level of fitness and strength, stand with your back to an upright chair or table. Feet are apart and forward of your hips; knees slightly bent. Move your hands backwards and rest the heels of your hand on the chair seat or table. The lower this surface, the more difficult the exercise. Slowly bend your elbows and sink your hips towards the ground till your thighs are parallel to the ground. Return to starting position. Do 5 repeats, rest and repeat.
Cardio – 10 minutes
Cardio exercise strengthens your heart and lungs so you need to maintain an activity that increases both your breathing and heart rate.
- Step-ups – stand facing a step. Step up with the right foot, bring the left to meet it, step down with the right foot and then step the left foot down. This is one step-up. Do 25, rest for 30 seconds and repeat. If this number doesn’t leave you breathless, repeat again, until you are.
- Knee highs – stand on a level surface and run on the spot, lifting your knees to hip height. Count to 100 steps, rest for 30 seconds and repeat.
Cool down – 5 minutes
Take this time to recover your breathing and heart rate and relax your muscles.
- Repeat the 3 ‘walk on the spot’ exercises from the warm-up.
- Stand, feet slightly apart, arms out to the side. Keep your hips to the front, swing side to side, allowing your arms to swing freely. Count out 20 turns.
- Feet together, knees slightly bent, bend over to touch your toes. Let your body hang there for 5 seconds and then slowly roll each vertebra up to a standing position again. Repeat 3 times.