Tag Archives: Womens Health

At Home Workout: No Equipment? No Problem!

 By STEVEN MILNER IIST VTCT Qualified

Recently my friend Jayne asked for a workout she could do at home, this is for Jayne and any other women who want a no fuss exercise routine.
Your equipment list for this workout: (1) 10 square feet of floor space, (2) you.
No stretchy bands, balls, or dumbbells (even the mat is optional). No state of the art machinery to wait in line for at the gym (and no gym fees!).

What’s good about this?
This routine can be done anywhere, anytime, and in just 15 minutes. Most important, it can lead to superior results. While machines and props isolate and strengthen individual muscles, they don’t build overall functional strength. Lifting your own body weight distributes the exercise load over multiple muscle systems, providing strength and tone without the bulk.

This is just what this total-body workout, unrestricted by fancy equipment, is designed to do. Aim for 2 or 3 sets of 8 to 12 reps of each exercise, resting 30 to 60 seconds between moves. Do the routine 2 or 3 non consecutive days a week for 4 weeks and you WILL notice a difference.

Exercise 01
Side Plank with Abduction
Lie on your left side with your elbow directly beneath your shoulder and legs stacked. Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet and your body forms a diagonal line (A). Lift your right leg at least 6 inches (B). Lower and repeat. Complete all reps, then repeat on your right side. That’s 1 set.
SETS 2 to 3
REPS 8 to 12
REST 30 to 60 secs

Exercise 02
Wraparound Ankle Touch
Stand with your legs together and bend your right knee 90 degrees so you’re balancing on your left leg (A). As you squat, reach your right arm across your body and try to touch the outside of your left foot with your fingertips (B). Keep your back as straight as possible while reaching. Press back up to start. Complete all reps, then repeat on your right leg. That’s 1 set.
SETS 2 or 3
REPS  8 to 12
REST 30 to 60 seconds

Exercise 03
Double-Stop Pushup
Assume a pushup position with your hands slightly wider than your shoulders and your back straight (A). Keeping your neck in line with your spine, lower yourself halfway and hold for 1 second (B). Continue lowering until your chest is only a couple of inches from the floor (C). Pause, then push back up to the halfway point and pause again before finally pressing back up to start. Too hard? Do the move with your knees on the floor.
SETS 2 or 3
REPS 8 to 12
REST 30 to 60 seconds

Exercise 04
Pushup Position Bird Dog
Assume a pushup position with your hands slightly wider than your shoulders and your back straight (A). Brace your abs as you extend your right arm and left leg (B). Lower them both–but not your torso–and repeat, lifting your left arm and right leg. Continue alternating until you’ve completed 8 to 12 reps on each side. That’s 1 set.
SETS 2 or 3
REPS 8 to 12
REST 30 to 60 seconds

Exercise 05
Windshield Wiper
Bend your knees and lift your legs until your thighs are above your hips (A). Press your palms into the floor and lower your legs to the left. Go as far as possible while keeping your right shoulder glued to the floor (B), then bring your legs back to center. Next, lower them to the right. Alternate until you’ve completed 8 to 12 reps on each side.
SETS
2 or 3 REPS 8 to 12
REST 30 to 60 seconds

Exercise 06
Supine Row
Lie on your back with your knees bent, feet flat on the floor, and arms at your sides with elbows bent 90 degrees (A). Pinch your shoulder blades together as you dig your elbows into the mat and lift your head and torso a few inches off the floor (B). Lower and repeat.
SETS 2 or 3
REPS 8 to 12
REST 30 to 60 seconds

In case you want to try a recommended playlist for this work out for your smartphone you can create one by logging in with tubidy (free with no hassles), create your playlist then search for and add tracks for your workout. Here’s a great playlist for women as recommended by Rachel Cosgrove, CSCS, owner of Results Fitness, & author of “The Female Body Breakthrough.”

Champion, Queen Latifah
Hella Good, No Doubt
Hey, Soul Sister, Train
Crazy in Love, Beyonce
S&M, Rihanna
Rock Your Body, Justin Timberlake
Live Your Life, T.I. featuring Rihanna
Hey Ya! Outkast
Fantastic Voyage, Coolio
Gettin’ Jiggy Wit It, Will Smith

They’re all on tubidy I checked.

Remember ladies you can’t make your muscles grow like a man can, women’s muscles become taught, toned, shaped and most of all viably active fat burning energy centres, efficient but not massive. This workout will make you look great! Give it a go and see for yourself.

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