Quick At-home Workout

home-workout-routinesHappy Wednesday everyone.  Hope everyone’s week is going well and that we’re all getting in our workouts.  I have here a very quick, basic workout that can be done at home in the comfort of your living room in front of your t.v. if you like, but I would suggest putting on some loud music to get you pumped!  As I said, this workout is very basic and requires very little equipment.  The workouts that I post are usually a lot more intense but I’m going to try and mix it up a bit for all to benefit:

Complete 5 sets of :

  • 20 bent-over barbell rows
  • 30 push-ups
  • 40 sit-ups
  • 50 squats

Here’s a few things to note:

  1. If you don’t have barbell weights or dumbells you can use a resistance band.  Hold onto either end of the resistance band, and step onto the middle of it with both feet, so your ankles are directly underneath your hips. Lean forward, bending at your hips. Keep your back parallel. Pull both elbows up so they’re in line with your torso. Keep your elbows in and pointed upwards. Then slowly lower the handles of the resistance band back to the starting position to complete one rep. 
  2. If you are unable to do standard push-ups, start with a bent-knee push-up. Start on your hands and knees with your hands directly under your shoulders; fingers facing forward and knees under your hips.  Reposition your knees as needed to create a straight line in your body from the knees, through the torso and out through the head. There should be no bend at the hips. Brace your abs.  Keeping your torso rigid and head aligned with your spine, slowly bend your elbows and lower your body toward the floor until your chest or chin touch the floor.  Keeping  a rigid torso and head aligned with your spine, press upward through your arms.
  3. For sit-ups lie down on the floor with your legs bent at your knees.  You may have someone hold your feet for you or  place your feet under something to help brace you.Place your hands behind your head and lock them together by clasping your fingers. This is the starting position. Raise your upper body so that it creates a V-shape with your thighs. Once you feel the contraction for a second, lower your upper body back down to the starting position.
  4. To do a safe squat, with your  feet about hip width apart, sit back as if you were sitting back on a chair, not going straight down. Keep your knees in line with your feet. Don’t let your knees bow in and try to keep your knees from going out past your toes.Descend until your thighs are just above parallel to the floor.  If you have strong enough legs and knees you can go to parallel or even break parallel.

Do each exercise one after the other and rest 1-2 minutes between sets. If the prescribed number of reps is too high, no worries.  Just do half the prsecribed amount and build from there.

For fun, time each set or see how long it takes you to do all 5 sets.

Remember to stretch when you’re done 😉

Any questions please feel free to ask.

Enjoy your day 🙂

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About fitchick007

I aspire to educate and motivate others towards acheiving a healthy body and lifestyle.

Posted on May 29, 2013, in Uncategorized, Weight Training and tagged , , , , , , , . Bookmark the permalink. 7 Comments.

  1. it will be girly push ups for me! lol, thanks for the constant reminder and motivation 😉

  2. dang… i shouldn’t have said that about girly push up’s probably… considering… oops, please take no offense! 🙂

  3. Joyful Reader

    This is great! I can do this on Saturday and Sunday when I can’t get to the gym! Thanks!

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