At Home Workout: No equipment, No gym, No excuses!

Our whole town in currently snowed in. A lot (if not all) of our clients can’t make it in to the gym. Maybe it’s a carry over from childhood but our tendency on these days is to make it a “fun day” and there’s nothing wrong with that.  But don’t lie to yourself. There are plenty of things you can do at home to stick with your exercise, fitness, and weight loss goals.  Below is a quick sample of an “at home” workout anyone can do. We’ve made one with no equipment necessary but your options can increase greatly with the addition of some inexpensive props such as stability balls, medicine balls, bands, dumbbells etc.  Either way, as it is said, “JUST DO IT”. If you don’t know how to do one of the exercises, just google it.  And don’t forget…make it fun!

I. Warm up with some core exercises (repeat each 2-3x)

  1. 25-35 Crunches
  2. 20 Cobra Low Back Extensions
  3. 60 Seconds Plank  (“I love Plank”  said no-one:)
  4. 15 Lower Abdominal Leg Extensions

II.  Main Workout:  Full Body Exercises that burn tons of calories, boost metabolism, and make you sweat (repeat each as a circuit 3x)

  1. 25 Bodyweight Squats
  2. 15-25 Knee Push-ups
  3. 15 Dips on a chair
  4. Heart Rate Riser (go to the point where you need to stop):  4a) run in place lifting knees up high,  4b) Step up on chair and step down, 4c) Mountain Climbers on floor or hands on a chair

III.  Stretch 10-20 minutes

You can do it, we know you can.  Cut yourself some slack if you are new or if you did not do everything perfect. You tried! You exercised! Be proud of yourself if you did any of it. Keep up the good work. This health, fitness, and weight management thing is hard. Being mindful of your health is the key. This is some thing you will need to work on the rest of your life. Be as kind to yourself as you would to others. Text/Call/Click 503-403-9040 for a FREE SESSION of Personal Training. We are here to help.

Nick the Trainer

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