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Your Gym-Free Workout

Posted on 12/30/2010 by Sarah Dussault // Filed in Fitness, lifestyle leaders // Leave a Comment


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‘Tis the season for travel and gatherings.  Don’t blame  your busy schedule for the lack of exercise in your weekly routine.  From travel to shopping and eating, trips to the gym are often neglected during the holidays.  However, it doesn’t have to seem near impossible to get in a good sweat.  For those who refuse to give up hope, this “no-equipment” workout will work like a charm every time, anywhere.  This routine is perfect for those who may be forced to get in their fitness in unconventional environments, like a childhood bedroom or guest room at the in-laws.

Warm-up with 5 minutes of light cardio like jumping jacks.

Perform each exercise for a total of 12-15 reps.  Rest 1-2 minutes, repeat 2-3 more times.

1. Chair Squat – Stand with feet shoulder width apart, 12 inches in front of a desk chair or bed.  Sit back like you are about to sit in the chair.  As soon as your butt grazes the seat, push through your heels and glutes to stand back up straight.

2. Triceps Dip – Sit on top of desk chair.  Plant hands down on seat with forearms facing the back of the chair, fingers hanging off the front of the seat.  Lift butt off of seat with hands and drop buttocks down towards the floor, grazing the seat of the chair with your back by bending only at the elbows (keep shoulders in line with wrists), keeping them close by your sides.  Once your elbows reach 90 degrees, push up through hands back to starting position.  For a harder exercise, keep legs straight, farther from the chair.  For an easier exercise, bend knees keeping feet closer to chair.

3. Shoulder Tap - Start in high plank position (high push-up), keeping hips and core stable, reach left hand up to touch the right shoulder.  Return to start and lift right hand to touch left shoulder.

4.  Reverse Lunge with Kick – Start with feet shoulder width apart.  Lunge back with your right foot landing on the toe, bend knee to 90 degrees sitting back into the left hip and glute.  Using your left glute, straighten your left leg bringing your right knee in towards your chest.  Kick right heel out towards the front of the room lifting your leg as high as it can go.  Immediately, step right foot back out to the lunge position.  Do all reps on one side, then repeat on opposite side.

5. Bicycle Crunch – Start with knees bent at 90 degrees, low back pressed into the mat, hands gently behind head.  Lift torso using your abs, and bring left shoulder to right knee as the left leg lengthens and straightens out.  Switch sides by bringing left knee in as right leg straightens back out and lift right shoulder to left knee.  Keep knees directly over hips when curling up.  Perform 15-20 reps.

This workout takes about 20 minutes.  If you are looking to escape chaos inside, don’t forget to bring a pair of sneakers and warm clothes to go for a run or walk outside.  Doing cardio first thing in the morning is your best bet to avoid putting it off.  Bring a jump rope if cold weather is not your thing.

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