Anywhere fitness.
Brian December 21st, 2008
Given the recent spate of winter weather I figured a blog about exercising at home would be poignant.
There are some of you die-hard training zealots out there who will attempt to make it to the gym even in a nuclear winter. I speak from experience because I used to be one! I was the guy making the first tire tracks through the snow at the gym only to find that they were closed. Doing the drive of shame back home (sometimes in a state of emergency) is never fun, so here are some tips for training at home if the gym is closed or you just can’t make it out.
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Aerobic/Conditioning
If you don’t have a treadmill or bike at home and want to get your heart rate up (besides from shoveling snow) then try this small circuit.Â
- Bodyweight squats: 15-20 reps
- Push-ups: 15-20 reps
- Crunches: 25-50 reps (you can also do planks and side bridges for time)
- Lunges: 10 reps
- Pull/Chin-ups**: 10 reps
- Chair dips: 10-15 reps
- Lateral raise w/milk jugs (if you only have one then do one arm at a time): 12-15 reps
This doesn’t hit every muscle group, but it will increase your heart rate significantly. Do 2-4 rounds with 45-60 seconds between each round.
Strength
This is more effective if you have children that you can hold or put on your back. To get a strength/power sessions without weight you need to think speed and explosiveness in these movements.
- Lunges: 3 sets of 5-8 reps. Drop down into the lunge position and explode back to the starting position. Allow 2-3 minutes for recovery between sets.
- Bodyweight squats: 3 sets of 5-8 reps. If you have room do these as vertical jumps.
- Clap push-ups: 4 sets of 5-8 reps. Explode as high as you can; vary hand positions
- Pull-ups**: 4 sets of 5-8 reps.Â
If you have a weight vest of children you can have them sit on your back for push-ups and hold them while doing squats (although I don’t advise jumping in the air with them!).
** Only perform if you have access to a tree branch or pull-up bar.
In Health,
Brian Ramage