It sure is getting colder and colder outside! It can be incredibly hard to get the motivation to drive to the gym…this causes many of us to simply not exercise. Never fear, there are still come great ways to get your exercise in from the comforts of your own home!
The beauty of at-home exercise is that it saves you time and money but can also be done with minimal equipment that you can easily store in your closet. All you need is your own body weight, an exercise mat (or towel), and two 5-pound dumbbells (you can increase the weight of these as you get stronger).
The most important thing about at-home exercise is that you need to concentrate on your FORM to prevent injury all while performing the exercises at a higher intensity to help keep your heart rate elevated the entire time and the workout brisk. Let’s break down a good at-home workout you can perform right beside your cozy fireplace (or wherever you want, literally)!
Full-Body At-Home Workout
Find a very sturdy platform around 6 inches high (you can increase the height to make it harder) that won’t tip over. Simply put one foot on the platform and step up with the other foot. Do not bounce up with the other leg, instead push-up with the leg on the platform to work it more effectively! Return back to the ground and then step up with the other foot. This will not only work on your quads and glutes (and a number of other leg muscles) but also help on your balance as well. You can perform these by a wall, which you can hold on to for stability. Lastly, you can hold weights at your side to make it harder!
Bicep Curl into Tricep Extension
This is a great exercise to increase our arm strength. Perform a normal bicep curl and hold the contraction for 1-2 seconds. Then in one motion lift the weights overhead and perform a two handed tricep extensions (both arms at the same time). AKA holding both weights side by side overhead, extend your arms straight up using your tricep muscles! Keep your elbows in close to your head for maximum effectiveness!
This exercise will work your back. Perform this on a sturdy platform (you may need a heavier weight). With your body parallel to the platform and the opposite knee of the working arm on the platform (other leg extended down to the ground for support) extend the weight fully towards the ground and bring it all the way up to your side right beside your pectoral muscle. Return back to the starting position. Make sure to perform on both sides!
This workout will be great for your shoulders! Hold your weights with in front of you with your palms facing you; weights at eye-level being help up by the shoulder muscles! Raise the weights up and as you do so twist them to where your palms are now facing away from you and perform a shoulder press. Perform slowly and smoothly!
This exercise will help work your entire lower foundation; your legs. You can perform this while holding onto something for support like a couch, chair, or wall. With your feet a little wider than shoulder width, lean back like you are sitting in chair. You want to lean for enough back where your knee is over the top or a little behind your toes (not in front off). Then return back to the standing position. Like I said, you can hold onto a chair for added stability to make it a little easier!
Are you ready for an abdominal exercise? Lay on the ground on your back. While on your back, place your hands under your glutes (butt) for added support (take your hands out to make it more difficult). Next lift and hold your legs about 6 inches off the ground for the duration of the exercise. For this exercise, try to hold that position for 30 seconds!
Perform each exercise for 10 reps (unless otherwise specified), in order, and complete the circuit for a total of 3 sets. [Note: always make sure you are cleared by your physician before beginning any exercise program!] This is a great workout you can do at home with minimal equipment and can be a great way to battle holiday weight gain and the winter blues! Try it out today!
For more great at-home workouts that are effective and convenient visit the Fit Female Club – “Forget the Gym, You’re In the Club!”