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The Best at Home Full Body Workout
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on 6/9/2008
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This is a great workout that you can do in home. It involves a short warm up and a full body exercise routine. Definitely give this workout a try if you don't have time to go to the gym.
Warm up using your jump rope for 5-10 minutes.
1. Squat w/ NRG Ball Raise
Stand in a demi-squat position legs shoulder width apart, knees bent, chest lifted. Put the weight in your heels and shift your pelvis so that your tailbone is behind the hips. Hold an NRG ball with an overhand grip in front of your thighs, hands a little wider than shoulder width apart. As you bend your knees, sit back into your heels, lower your body until your thighs are parallel to floor and simultaneously raise your arms overhead. A variation is to raise your arms on a diagonal, so that one arm is slightly higher than the other. Aim for 15-20 repetitions
2. Hip flexion w/ NRG Ball Triceps press
Stand in a demi-squat position legs shoulder width apart, knees bent, chest lifted. Hold the NRG Ball behind your back with your palms turned back with long arms 2 to 3 inches behind hips. Without moving your lower body, hinge from your hips into hip flexion until your torso is parallel to your thighs. You will keep the bar at a constant distance from the hips as you return to the start position. Aim for 8-12 repetitions
3. Push-up to side plank
Start in a plank position face down, with hands shoulder width apart. Line up the neck and spine all the way down to your feet. You will do one push-up by tightening your abs and lowering your body toward the floor, bending from the elbows and bring the chest almost to the floor. Exhale and push your body up extending the arms straight without locking the elbows. Rotate onto your right hand in a side plank with your left arm fully extended in alignment with your right hand. Hold for 10 seconds and return for the next push-up. Aim for 6 repetitions on each side
4. Lunge with Oblique twist
Stand with good posture, feet hip-width apart. Hold one 8-pound dumbbell in both hands. (Palms face in) Step backward with right leg, balancing on toes of right foot (left foot remains on ground with weight on heel and ball of foot). Lunge by bending the left knee until thigh is parallel to the ground. Make sure the left knee remains aligned over the ankle. As you step back into the lunge raise your arms to shoulder level. Hold the lunge position and you rotate the upper torso to the left and return. Push off with right foot and return to the starting position. Aim for 10 repetitions to each side
For the following two exercises you will need to wrap the Tubing around a bedpost or other stable object at shoulder height
5. Seated Row in a Squat
Facing the bedpost, you will hold a squat position. Hold one end of the tubing around each hand with the palms facing down. Pull you shoulders back, squeeze your shoulder blades together as you pull the band toward you until your hands are along side your chest. As you bend your elbows, they should travel directly behind you not out to the side. Turn your palms to face your hips at the top of the movement. Aim for 20-25 repetitions
6. The Scoop
Facing away from the bedpost you will stand in a demi-squat position and tuck the pelvis under. Recline back slightly to engage your abdominals as you keep your chest lifted, shoulders back. Hold one end of the tubing in each hand with the palms facing forward, your arms by your sides. Remember to keep your head and neck relaxed. Contract your abdominals by pulling in your navel towards your spine. Bring your arms up and towards each other, turning your palms up in a “scooping” motion until your arms are in front of your shoulders. Aim for 20 repetitions
7. Tricep Dips
Sit with good posture on your chair with your legs extended. Grasp the edge of the chair so that your fingertips face front and slide the buttocks off the edge. Lower your buttocks toward the floor by bending at the elbows until they are shoulder-level. Extend the elbows without "locking out" to complete the movement. Aim for 15 repetitions
8. Single Leg Balance Series with “L" Raises (5-8 lb dumbbells) and Bicep Curl
Start in a demi squat position. Keep the weight on the left leg, slide the right foot back slightly as you balance on the left leg. Hold one dumbbell in each hand. Arms hang at sides. Palms face body with thumbs facing forward. Knees are soft, not locked, and back is in neutral position. Raise the right arms in a front raise and the left arm in a lateral to form an "L" position: Lift arms only as high as shoulder level. Elbows are straight, but not locked. As you lower arms to starting position, bring your right leg in front and lift the knee parallel to the floor. Balance on the left leg and perform an easy curl by bringing your palms toward your shoulder. Switch leg position and repeat “L" on other side. As you balance on your right leg, do a set of hammer curls, which is a biceps curl with the thumbs facing up. Aim for 15 repetitions for each movement
9. Iso-Prone Abs
Lie face down, with elbows bent and hands positioned under your shoulders. Draw your lower abdomen inward toward your spine and aim for optimal postural alignment. Tighten buttocks and lift body up onto forearms. While maintaining the abdominal draw-in contraction, hold position for 15 seconds and repeat 10 times. Your spine should be in a neutral position from neck to tailbone. Reduce time if necessary. Form is more important than how long or how much!
10. Ab Crunches
Lie face up on the floor or mat, feet flat on the floor and knees bent. Place the heels of your hands at the base of the skull with elbows wide, with the chin slightly pointed down about a fist distance off your chest, and tip your pelvis posterior so that your pubic bone is slightly higher than you hip bones allowing your ribs and lower back to be in contact with the mat. Take a breath and as you exhale, “curl up” to lift your upper torso off the floor. Hold 1-2 seconds and then release but not all the way back down. Remember to keep your abdominals in as you lift and lower. Aim for 15-20 repetitions.
Once again, this is a great in-home workout that anyone can and SHOULD do.
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at home workout, workouts
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