*This is a continuation of a series of workouts you can do at home. *
As I mentioned previously, 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 to 10 minutes
- Step-up, Toe-tap – stand in front of a step. Step up with right foot, bring left foot to it, step down with right foot and then left. Toe-tap is similar except you don’t step with the second leg; just tap the toe on the rise of the stair and then step back down. Do 5 step-ups starting with right foot and 5 with left; do 5 toe-taps with right foot and then with left. Repeat the whole sequence 3 times.
- Cat curl – kneel on hands and knees, hands under shoulders, knees under hips. Slowly arch your back up by pulling your abs in towards your spine, tucking your butt under and dropping your head down between your shoulders. Slowly reverse the action by lifting your head and pushing your hips back. Repeat 6 times. Make the action slow and deliberate.
- Elbow Push – stand straight, arms bent with elbows out to the side at shoulder height and thumbs against your chest. Hold head still as you push your elbows backwards, keeping hands close to the chest. Do 3 and on the 4th, fling the arms straight at shoulder height and return to starting position. Do 5 sets, rest for 10 seconds and repeat.
- Spot jogging – start a slow jog on the spot. After 50 steps, speed up the pace to double speed and count 100. Repeat 4 times.
Strength and Core – 15 to 20 minutes
- Shopping bag lift – fill a shopping bag with tins of food, being careful not to over-fill. Start with maybe 4 cans and increase the number as the exercise gets too easy. Stand with feet wide apart, toes slightly pointing out. Bend your knees into a half squat and hang the shopping bag in front of you, holding the handles in both hands, arms straight. Lift the bag to chin height, keeping hands together and bending your elbows out to the side. Keep back straight and shoulders down. Do 5 slow, controlled lifts, followed by 5 fast lifts. Repeat 3 to 4 times.
- Side plank – lie on the floor on your side, body in a straight line. Prop yourself up on one elbow, with the other arm along your body. Contract your abs and raise your lower hip off the floor until your body is in a straight lone, ankle to ear. Hold for 3 seconds and slowly lower. Do 5 repeats; roll to the other side and repeat. Do 2-3 sets to each side.
- Wall squats – stand with your back against a wall, feet a little bit away. Slide your back down the wall into a squat position and hold for 10 seconds. Slowly return to standing. Repeat 5 to 10 times.
- Wall push – stand facing a wall, palms flat with elbows bent, feet together. Engage your core muscles, keep your body still and push against the wall as though you were trying to push it away. Hold for 10 seconds and relax. Repeat 5 to 10 times.
Cardio – 5 – 10 minutes
- Rope skipping/jump rope – start with a slow, easy pace, using a 2-step jump, for 1 minute. Change to jumping both feet together, with a rebound jump, for 1 minute. Jump both feet together at a fast pace (often called ‘peppers’) for 1 minute. Repeat sequence 5 to 10 times.
- Squat jumps – start in a crouch position, hands on floor. Jump into a full body extension position, hands over head and return to the crouch position. Do 5, rest for 10 seconds and repeat. Do total of 5 reps.
Cool-down – 5 minutes
- Arm Swings – stand feet slightly apart, arms by sides. Swing both arms forward and back, keeping body still and shoulders down.
- Leg swing – use support for balance. Swing outside leg forward and back, gradually increasing the range of movement. Do 20 each side.
- Stand stretch – stretch arms overhead, stand on toes and stretch as tall as possible as you breathe in deeply. Relax and breathe out. Repeat 3 times.
Well, I hope you find this workout effective and as user friendly as the last few. Trust me, taking care of your health will feel great in the long run not only health wise but also financially.
If you are interested in previous workouts I have put together, they are listed below: