Bringing the Gym Home

There are days I don't feel like going to the gym and would rather exercise from the comforts of my home. When I do, I choose an interval workout incorporating aerobics and strength training. Here's what I do in my home gym:

Shoulder press, Google images

• 5 minute - warm up on the treadmill
• 15 each - bicep curls and shoulder presses, hold/suck abdominal muscles (abs) in tight. During the shoulder press, keep your knees soft (don't lock them) and keep your elbows at the shoulder level. ARMS 
• 5 minute - walk, jog, or run on the treadmill (increase the incline if you're walking)
• 15 squats: visualize sitting in a chair, keep your weight in your heels so that when you squat, your toes lift a bit, make sure your knees stay behind your toes. Hold abs in tight. LEGS 
• Repeat step 3
• 16 alternating lunges - stand up nice and tall, abs tight, step forward with the left leg and extend the right leg as far back as you can. Lower the right leg just until your knee almost touches the floor. Your left leg should be parallel to the floor. LEGS
• Repeat step 3
• 15 - 25 Push-ups; full or modified on your knees. Hold abs in tight. CHEST
• Repeat step 3
• 15 - Bent over flys; bend over at the waist, flat back, tuck your tail bone in so that your butt is under not up; keep your head down looking diagonal in front of you, lift the arms to the side like you're going to fly like a bird and squeeze your shoulder blades together. Hold abs in tight. BACK
• Repeat step 3
• Planks: 15-60 seconds; in a push-up position, bend elbows and rest on the forearms. Your weight should be on your forearms and the balls of your feet, keep your back flat and hold your abs in tight. Make sure you continue to breath. People unknowingly hold their breath during the plank. ABS
• 5 minute cool down - walk at a lower speed 

Squat, Google images

This is a great workout and I break a sweat. I use a pair of ten pound weights when I do the arm, back, and leg exercises but these can be done without weights. I run on the treadmill between 4.5 and 5MPH. If I'm feeling very strong, I'll run at 6/6.5 MPH but I take it easy because I'm still recovering from the bulging disk situation in my lower back. If I chose to walk, I increase the incline between 4.5 and 10. For safety reasons, the higher the incline, the slower the speed. For instance, if I have the incline at 10, I'll walk between 3 and 3.5MPH. Breath throughout all the exercises.

There are many strength training exercises I can do besides what's listed. For instance, I'll do a front kick then lunge, mountain climbers or alternate leg lifts while in a plank position. My goal is to get a total body workout and have fun. Here's to your health.