*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 minutes
- Quad Stretch – hold a wall for balance. Bend one leg behind, knees together, and hold the foot with the hand on the same side. Look straight ahead and keep your back straight. You should feel a moderate stretch along the front of the thigh. Hold for 20 seconds and lower. Repeat with other leg.
- Calf Stretch – face a wall with both hands flat on the wall and one foot in front of the other. Bend front leg and push your hips towards the wall to feel a stretch in the calf of the back leg. Head is up and back kept straight, toes pointing to the wall. Hold for 20 seconds. Repeat with other leg.
- Gluteus Stretch – stand with one leg raised with the heel resting on a surface that is lower than hip height, like a step or low chair. Keep head up, arms and head in line with your body and shoulders back as you lean forward. You should feel a stretch along the back of the thigh, behind the knee and maybe up into the lower back. Hold for 20 seconds and repeat with other leg.
- Spot warm-up – 50 slow jogs, 50 bob-jumps (both feet together) and 50 knee-high runs on the spot, alternately. Repeat 3 times.
Core Strength Exercises 15 minutes
- Oblique crunches – Lie on your back, knees bent, feet flat on the ground, hands clasped behind the head. Lift and twist the trunk, using your abs, and touch your left knee with your right elbow. Hold for 3 seconds and relax. Repeat with other side. Do 5 repeats, rest for 30 seconds and repeat.
- Wall push-ups – stand arms length at a wall, palms flat on the wall with finger-tips pointing in. Engage your abs and lean into the wall, bending your elbows out to the side, keeping body in line. Hold for a count of 3 and return to upright. Do 10, rest for 10 seconds and repeat.
- Pelvic lift – lie on your back with knees bent, feet are flat on the floor. Arms by side, palms up. Engage your abs and lift your hips so that your body is in a straight line. Hold for 5 seconds; slowly lower. Do 5, rest for 10 seconds and repeat. Do 4 reps.
- Side lunge bend – stand with arms down. Step into a side lunge with the right foot, toes pointing out, knee over toes. Bend the trunk over the bent leg, raising the left arm to above head height. Contract muscles to return to standing. Repeat to left side. Do a total of 6 to each side.
Cardio – 5 to 10 minutes
- Short Dash – in a hallway, driveway or strip of grass. Start at one end and run to the other, tip the wall, door or whatever, dash back again and repeat continually. Make sharp turns and repeat the dash 10 times; gradually increase to 20 times as your fitness improves.
- Burpees – this 4 step exercise is great for cardio and strengthening. From standing, crouch down with hands on ground; jump feet back to be in a straight line; jump feet back to crouch; jump up to standing position with arms above head. Do 5 to 10.
- Square jumps – stand in the center of a square. (this can be tiles, chalk lines or imaginary) Keeping feet together jump forward, out of the square, and back; jump left, out of the square and back; jump backwards, out of the square, and back; jump right, out of the square, and back. Repeat going clockwise. Do 5 sets.
Cool-down – 5 minutes
- Walk around slowly, swinging your arms in a relaxed manner for 2 minutes. Walk backwards with the same arm action for 1 minute.
- Repeat the 3 stretches from the warm-up.
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: