Thursday, April 15, 2010

Homebody WOrkouts

You don't have the money, you can't spare the time or my significant other
won't let me. Whatever the reason, going to the gym can seem near
impossible. Lucky for you, you have plenty of weight to use at your own
home. Body Weight. It takes a high amount of motivation to work out in
your house, a place usually reserved for other more normal activities, but a
few simple steps can make it much easier.

1. Clean up: No one wants to work out surrounded by piles of dirty
laundry and dirty dishes. Do yourself a favor and straighten up. Clear out
a nice are that you'll have plenty of room to work in. This will also help
you focus more on working out rather than all the cleaning you should do.

2. Turn it up: Music that is. If you need some extra motivation,
make it music. Not the television. You'll usually end up distracted.

3. Send the kids to grandma: No kids means no distraction, which
means, better workout.

4. Workout: Here is where you can get creative. Make your own
workouts. You can include pushups, situps, lunges, squats, V-up, planks and
bridges and wall-sits. Investing a little bit of money can increase your
potential. A pull-up bar can lead to jumping pull-ups, negative pull-ups
and of course, pull-ups. Gymnastic Rings are a bit pricey, but they can be
hung from a garage ceiling and add a whole new level to your workout. You
can also run up and down your street. The options are limited only by your
imagination. So experiment, and stop making excuses.

Sample Workouts.

Run around the block
Then do 3 rounds of:
15 Pushups
15 Situps
15 Squats
Then run around the block again.

4 Rounds
Jumping Lunges x10
Pushups x15
Squats x20
Sit-ups x30
Wall sit x45 Seconds

Every minute on the minute perform a squat. 1 Squat for first minute, 2
Squats for second minute 3 squats for the third and so on and so forth.
Continue until you cannot complete anymore. You can sub the squats for any
other body weight exercise.

Lunges: All the way around your house...twice. Rest as needed.

The Home Wrecker:

20 Jumping Pull-Ups
20 Chair dips
20 Squats
20 Pushups
20 V-ups
20 Burpees

WOD: Rest

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