Working out can be a dreadful proposition. The more you climb in years, the more of a struggle it can be. First, you work long hours all week, and the weekends aren’t much better because you’re trying to do everything you couldn’t do during the work week. If you have kids that workload increases, and if you work shift work, your days off are at chaotic times. Then there’s your significant other that you must devote time for and with. With all of that and more, working out is the last thing you want to do, well sometimes–bills anyone?
So you decide you’re going to make time to workout, and you’re searching for a great and reasonably-priced gym. Most of the so-called ‘deals’, aren’t deals at all, and membership costs are way out of your price range. Then, when you do find a great deal, location is a factor because the gym is farther from your home and/or neighborhood than you prefer which causes gas and mileage to affect your budget. Oh, let’s not forget the times you joined a gym and only went 10 times or less throughout the year?! Are there any other options!?
Here is an option, workout at home! You can do this without or limited workout equipment. Here are a few exercises you can perform and also will show what body parts that are being fine tuned.
PUSH-UPS: Main Muscle: Chest
- 1) Wide-Grip Push-up: Target Area: Chest
Start from a normal pushup position but spread your hands wider than shoulder length. This will force your chest to pick up the brunt of the work from your triceps and shoulders.
- 2) Narrow-grip pushup: Target Area: Triceps
Do normal a normal pushup with your hands just a few inches apart from each other underneath your chest.
- 3) T-Push-Up: Target Area: Intense full-body workout
Start from the push-up position. Take one hand off the ground and raise it straight up in the air (making a T-shape out of your body). Keep your eyes locked on your raised hand. Repeat for your other side. Add dumbbells to the routine to increase the intensity of the workout.
- 4) Single-Leg Push-up: Target Area: Intense upper body workout
Lift one leg up off the ground and do a set. Switch legs on the next set.
- 5) Feet-Elevated Push-ups: Target Area: Intense upper body workout
Do a normal push-up, but with your feet elevated on a stable platform like a box or bench. The higher the platform, the more you’ll work your shoulders, chest, core, and scapular stabilizers (the muscles that connect your neck, midback, and shoulders).
SIT-UPS: Main Muscle: Abdominals
First, lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Place your hands behind your head and lock them together by clasping your fingers. This is the starting position. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise. Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling. Repeat for the recommended amount of repetitions.
- 1. This exercise can be performed with a weighted plate being held by both arms resting on the chest. The way to perform this exercise is to cross your arms by making an X and grabbing the weighted plate. Note: Your hands will no longer be behind your head.
- 2. This variation may be difficult to perform at first so start out using little to no weights until you feel comfortable with the movements.
LEG HOPS: Main Muscle: All Leg Muscles
Movement: Simply hop on one leg. Land on the toes and not the heels, and perform in a rhythmic fashion.
Repetitions: Perform all prescribed reps on one side, then on the other. This counts as one set.
These are a few to start off with. There are others, and you can incorporate more into your workouts as you develop. Also, during your workouts, you can wear a slim waistbelt to help lower the body fat around your stomach area. It won’t keep it off that comes from working out, but equally, if not more important, is watching and controlling what you eat. Yes, that means cutting out or cutting down on fast foods, and eating more vegetables and water. Late night snacks—forget about it, but that’s another article.
Working out is like listening to Miles Davis’ jazz. It’s unorganized brilliance with a clear path to perfection.
Here is a 30 minute sample video from fitnessblenders.com which shows some of the workouts written above with others added in. Keep in mind these exercises were done without equipment!