Exercise at Home - No Equipment, No Problem!

You have a million things to do and spending 2 hours at the gym just isn't one of them. Sometimes there just isn't enough hours in a day. If you exercise at home you cut out all that driving time and it seems more manageable. Having said that, don't think you're off the the hook. We can still get your heart rate up, boost your metabolism, and get results all in the comfort of you own home.

The secret to getting the most out of your workout at home, and in the gym, is performing your workout in the form of a circuit. By moving from one strength training exercise to the next you will get you heart rate up and knock out strength training and cardio in a matter of 30 minutes and leave your metabolism elevated for hours...all without equipment!

Here's the plan.You are going to perform five exercises with no rest in between. If you are just getting started allow yourself to rest 15-20 seconds in between each move and work your way up to not resting at all. At the completion of all five exercise you will rest for 1-2 minutes. Then, move on to the next five exercises and perform them in the same fashion. Repeat the two groups of exercises 1-2 more times.

Group 1

1. Push-ups: 15 reps

• Lie face down with legs extended out behind you and feet together



• Place your hands slightly wider than shoulders width apart, palms down, elbows at a 90 degree angle



• Wide Push-up Option:
Start with hands about 3 inches wider that the regular push-up


• Straighten arms, keeping abs tight and lift up on your toes (or knees for a modified version)so your body is flat like a table...get that butt out of the air!



• Keeping your body straight, lower body to the ground by bending your elbows until your upper arms are parallel with the floor



• Return to the start position by pushing yourself back up



• Important:
Keep your spine in line by keeping your eyes focused on the floor and your abs tight...don't let your body sag on the way up. Also, exhale on the way up and inhale on the way down.Important: Get your butt out of the air! And don't let your body sag! Keep your back straight, your spine in line and just hold the position.

2. Squats: 25 reps

• Stand with feet about shoulder width apart, weight on heels, abs pulled in and good posture



• Using weight...hold dumbbell with both hands directly in front of your body



• Lower yourself down and back by bending your knees. Stick your butt out and keep a straight back



• Lower yourself down until your upper thigh is parallel to the ground (almost as if you are about to sit on a chair)



• Dumbbell hangs straight down in between legs



• Exhale Return to the start position by straightening your legs



• At the top, squeeze your butt cheeks together like you are picking up a $100 bill



• Turn them into jump squats for more of a challenge



• Important:
Never let your knees extend past your toes. Keep a straight back. Don't lean forward (shoulders back) and don't let heals lose contact with the ground.

3. Abdominal Planks: 45-60 seconds

• Start in push-up position: back straight, legs directly behind you, up on your toes,hands directly under shoulders and arms straight



• you can start out on your knees and work up to being on your toes



• You are balancing your weight on the palms of your hands and the balls of your feet



• Hold this position for as long as you can...start with a goal of 30sec and work up to a minute plus



• Place your hands further out in front for more of a challenge

4. Lunges: 15 on each leg

• Stand with good posture



• Feet together



• Step straight out with one foot about 2 feet



• Lower upper body toward the ground keeping front knee behind toe and shin perpendicular to ground



• Push back up with front leg and return to start position with a controlled movement



• Switch and repeat



• Important:
Knee should not touch ground. When knee extends out passed the toes this causes unnecessary stress on knee. Also, keep a good posture...try not to lean forward

5. Jumping Jacks: 60 seconds

• you know the drill

Group 2

1. Pelvic Thrusts: 15 on each leg

• Lie on your back with your heels on a bench or chair...your legs should make a 90 degree angle



• With your arms relaxed at your side, raise the left leg up so it is pointed toward the sky...keep foot flexed (don't point your toe)



• Pressing the right heel into the bench or chair, drive your left heel straight up toward the sky by lifting your hips



• Pause and slowly lower your body down until it almost touches the floor...repeat for instructed number of reps and switch legs



• Important:
Remember to breathe. Exhale as you drive your leg toward the sky and inhale on the way down.

2. Tricep Dips:15 reps

• Position yourself with your butt just off the edge of bench or chair with hands next to your hips, fingers curled under chair, knuckles facing forward



• Feet are out in front of you at a 90 degree angle (more advanced - legs out straight, motivated- heels on another chair or stability ball)



• Lower your body toward the ground by bending at the elbows



• Go as far as you can or until your arms are at a 90 degree angle



• Return to the start position by straightening your arms



• Inhale on the way down, and exhale on the way up



• Important:
Don't let your elbows flare out. Don't let your chest collapse as you lower down. Don't perform this exercise if you have a shoulder injury or wrist pain

3. Chair Sits 20 seconds, rest for 5 seconds, back down for 20 more seconds

• Stand with your feet together, good posture, weight on your heels



• Bend your knees and lower your butt to the ground until your upper leg is almost parallel to the ground...don't let your knees get over your toes



• Bend forward slightly at the waist



• Keeping your arms straight, raise your arms up to the sky until they are right by your ears



• Jump your feet up toward your hands and land so you are in the squat position



• Now jump straight up in the air, getting your feet off the ground and reaching for the sky



• Land in the squat position, place your hands back on the floor and jump your feet back to the push-up position



• Important:
Keep your knees behind your toes and weight on your heels. Don't let those arms drop...we don't want your shoulders to miss out on the fun!

4. Superman: 15 reps and hold for 15 seconds after last rep

• Lie face down with legs straight out behind you and arms straight out in front of you...like Superman



• Lift you arms, chest and legs off the floor...squeeze your butt cheeks and hold for a beat!



• Return to the start position, but don't let your feet and hands touch the ground. They should hover a couple of inches above the ground.



• Important:
Nice, slow controlled movement

5. Mt. Climbers: 60 seconds

• Start in the plank/push-up position with your body in a straight line, hands directly under your shoulders



• Jump your left foot forward driving your knee up toward your chest (left foot stays off the ground)



• Your right foot stays out behind you in the start position



• Very quickly, return your left foot to the start position and simultaneously, repeat the same move with the right foot



• Repeat at a rapid pace for the instructed amount of time

There you have it...what are you waiting for. Remember to keep that heart rate up and really challenge yourself for maximum calorie burn. Perform 2-3 days a week (non-consecutive days) other day and check out real-moms-real-fit for more pre-designed workouts.