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| Thursday, September 09, 2010 |
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| It's raining and cold outside and you just can 't make yourself get outside and conquer the elements today. No problem! Or maybe you have some other reason you need or want to keep your workout indoors - a sick kid, have to workout at home inside the house, or you're on the road and working out in a hotel room. Well, there's no reason you can't get a great, full body workout going right there in your nice dry house. Just get yourself some space to work in and off you go. The workout below requires no real equipment - at least nothing you don't already have around the house. Get your water ready and turn off the phone. It's workout time! New workout posted April 22, 2008
Warm Up: (5 minutes)
March in place, jog in place, high knee raises, side to side shuffles, bounce in place, forward and back steps. Add some arm movements like arm swings, arm circles, overhead presses, windmills and twists. Main:Below are combinations of activities. Do each combination for 5 minutes without stopping. Rest for 30 - 60 seconds then move on to the next combination. Go through all four combination sets and then repeat the whole thing again. - Jog in place for 30 seconds, do 10 (or max) incline pushups on couch, chair or bed, then jog for 30 seconds, do 10 (or max) triceps dips. Repeat for 5 minutes.
- Heel Digs (Start with feet together. Jump up and land on right leg with the left heel straight out in front of you on the floor. Jump up and switch legs, bringing the right heel in front of you. Keep the body low to the ground--the higher you jump, the harder it is) for 30 seconds, then hold a plank until you max out, then Heel Digs for 30 seconds, then crunches until you max out. Repeat for 5 minutes.
- Side Steps for 30 seconds (4 small fast steps right then left), then bicycles until you max out (lie on back, hands behind head, draw right leg to chest and meet with left elbow, repeat on opposite side. Do slow and controlled.), then Side Steps for 30 seconds, then a sustained situp until you max out. Repeat for 5 minutes.
- Side Shuffles with a touch (shuffle right 3 times, touch the ground, shuffle left 3 times, touch the ground) for 30 seconds, then do 100s (sit down, straighten and raise both legs off the ground, lean back to 45 degrees, hold arms out straight in front of you, beat arms down abruptly against the air, tightening your abs as you go), then side shuffles for 30 seconds, then Flutters (lie on your back, straighten legs and lift off ground about 1 foot. Stack the feet one on top of the other, then switch legs without bending knees. Aim for 25.) Repeat for 5 minutes.
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