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Home Workout

If you don't want to spend money going to a gym, but still want to start a little resistance training, then the HOME WORKOUT will be perfect as all you need is a little bit of space and something to act as a little resistance, such as:

• Tins of food
• Sugar bags
• Carrier Bags
• Water bottles
• Anything else you can think of

Benefits of the HOME WORKOUT

• No need to spend money on equipment or fitness centres
• Won't feel intimated as nobody is going to be watching
• Can do this workout anywhere; home, work, while travelling, in a hotel room etc

The Workout

First you will need to spend 5-10 minutes warming up with some gentle cardio (see Small Space Cardio) and then stretch (see Stretching & Flexibility)

To begin, complete 1 set of 12-16 repetitions.

Seated Peck Deck

Sit on a chair with your back straight, chest lifted and chin up. Begin by holding the objects in front of you in the middle of the chest and slowly extend the arms back until they are horizontal. Slowly return to the start position and repeat.

One Arm Row

Place your right knee and right hand on a bench or a couch and hold the object with your left hand straight down. Slowly bend the elbow and bring the arm back until it is at 90 degrees and return to the start position and repeat.

Lateral Raise

Stand with back straight and arms by side holding your objects in each hand. Raise arms horizontally with elbows slightly bent and return and repeat

Bicep Curl

Keep back straight while sitting on a bench with an object in each hand with palms facing forward. Raise the object both arms together to the shoulder and return slowly and repeat with the other arm.

Tricep Extension

Stand up straight and hold the object in one hand. Place the object behind your head and point tour elbow up to the ceiling. Slowly straighten the elbow until the object is over your head, return to the start position and repeat

Squats

Stand and place your feet just a bit wider than shoulder width apart and hold your objects in each hand. Slowly sit back, making sure your heels remain on the floor, keeping good posture, chest up, shoulders back and chin up. Lower as far down as you can, keeping knees behind the toes and do not allow yourself to go past 90 degrees. If you are finding this difficult, try placing a chair underneath you and act like you are going to sit down, but before your bum touches the seat, stand back up nice and slowly.

Lunge

Stand up with your feet together and an object in each hand. Alternatively step forward on one for and then step back and repeat on the other leg

Calf Raises

Stand up straight on the floor or on the edge of a step and hold onto something to keep your balance if you need to. Slowly rise up onto your tip toes as a high as you can go and lower the heels back down towards the ground and repeat.

Broom Twist

Stand shoulder width apart with stick across top of the back with hands resting on it without pushing. Slowly rotate torso from one side to the other under control.

Crunch

Keep chin at least fist distance away from top of the chest and all work should come from your abs; you shouldn’t feel anything in your neck! Simply lift the shoulder blades off the ground a few inches until you can feel your stomach contracting and return to the start position and repeat.