All you need (to burn 300 calories) is you!

As I hinted in my previous post on home gyms, as far as I am concerned, if you can clear enough floor space to lie down, then, viola! Home gym!

Below are two workouts you can perform at home, or anywhere really (hotel room, park, playground etc.) and the only equipment you need is your body! There is a ton more you can do without any special gear, and even more than that if you make creative use of household objects. Today, however, I am pretending you don’t have access to chairs, stairs, or other aids…just to prove my point.

If you aren’t sure on the proper form for any exercise listed, please either email me (annabellewinters@me.com), leave a comment, or go to youtube and search for a video, there are thousands of instructional video’s up on proper form. Someday there may be some here on this blog for you, but not for a while. (my long list of things that irk me about fitness video’s forces me to vow not to post any until I can make them high quality!)

Workout 1

Warm Up: Place your hands on your hips, pull your abdominal muscles tight (not so tight you can’t breathe…I said tight, not “suck in”) and march with high knees. Count to 100

Circuit 1: Perform 50 reps of each of the following (rest as needed, but keep it brief!)

  1. Prisoner Squat (hands behind head, elbows out)
  2. Push-ups with feet wide
  3. Reverse lunge to kick (yup, 50 EACH leg)
  4. Plank Walk-Ups

Cardio Burst: Perform as listed, rest as needed.

  1. 100 Jumping Jacks
  2. 50 Mountain Climbers (count on R leg)
  3. 25 Burpee’s

Repeat for desired time. If you keep your heart rate elevated and minimize your rest periods, it is reasonable to say you can burn up to 100 calories per 10 minutes!

Keep track of how long it takes you to complete all the exercises. Or record how long you are able to continue until you fatigue. You’ll see progress after doing the workout only a couple of times. 🙂

Workout 2

Warm Up: Place your hands on your hips, pull your abdominal muscles tight (not so tight you can’t breathe…I said tight, not “suck in”) and march with high knees. Count to 100. — 50 Jumping Jacks — 25 Squats

(ok, I fibbed, you do need equipment) Set a timer for ten minutes (kitchen timer, stopwatch…whatever you got) OR just watch a clock 🙂 Try to keep moving for the whole 10 mins. rest as needed in between circuits.

Repeat the following for 10 mins:

  1. 15  Sumo Squats
  2. 10  Push Ups
  3. 20 Crunches

Repeat the following for 10 mins:

  1. 10 Push Up to Side Plank (alternate sides)
  2. 10  each leg “double lunges” (one foot stays put, the other lunges back then forward, repeat. )
  3. 25 Bicycle Crunches
Repeat the following for 10 mins:
  1. 15 Deep (low) Squats
  2. 10 Narrow Push-ups, elbows back
  3. 15 V-Sit repeats (quick but controlled)

 

Finish all that and you’ve got a great 30 minute session! Surely you can squeeze that in.

-AB

**Please remember that although I have experience in the fitness industry as a personal trainer and athlete, I am not a medical doctor. Please consult your physician if you have any health concerns and before beginning new exercise programs**

3 responses to “All you need (to burn 300 calories) is you!

  1. OOh nice workouts! I have been supplementing running with strength this year. I can really tell the difference, especially when I get tired. Thanks for some simple workouts I can do at home!

  2. You’re very welcome. More to come. I think runners and cyclists often forget that their workouts (running and riding) aren’t really a “leg” or strength workout…your joints will love you for building muscle 🙂

    -AB

  3. Pingback: Where art thou motivation? (how to get off your ass) | Annabelle Winters

Discuss!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s