Fit in Your Fitness Routine at Home
A week full of meetings and no time to make it to the gym or a session with your personal trainer? Don’t sweat it – you can still get your heart rate up at home with some basic – but effective – moves that will have you making the most of your workout. - Best of all – no special equipment necessary!
If you’re looking to target your lower body:
Stationary lunge – This staple move targets your quads, hamstrings and glutes and is a great one to incorporate in any workout. Split your stance with one leg in the front and have it flat on the ground. The other foot should be up on its toes. Bend your knees and lunge, making sure your leg is parallel to the ground and then push up through the foot in the front to get back to starting position.
Squats – The tried and true classic targets your glutes and quads, as well as your core and even your hip muscles. To start, stand with your feed should-width apart, with your toes slightly pointed out. Hinge at your hips and bend your knees, then push up through your feet when you stand.
Glute Bridge – Target the tush with this move. Start by lying down on your back, with your knees bent and feet flat on the ground. With your arms at your side, lift your hips off the ground until your knees, hips and shoulders form a straight line. Hold. Then ease back down.
To target your upper body:
Push-ups – Yup, you guessed it. There is a reason why every trainer puts these in their workout. This simple movement targets your chest, triceps, anterior deltoids and your core. To do this exercise, get down on all fours, placing your hands slightly wider than your shoulders. Extend your legs back so you are balanced on your hands and toes, then inhale as you slowly bend your elbows and lower yourself to the floor. Once your elbows reach a 90-degree angle, exhale and push back up.
Tricep Dips – Tone your arms with your body weight and a chair or table. Sit on the edge of a stable chair, weight bench, or even a step and grip the edge next to your hips. Your fingers should be pointed at your feet, with legs extended, and feet about hip-width apart, with the heels touching the ground. Look straight ahead with your chin up. To complete the movement, press your palms to lift your body and slide forward so that you clear the edge of the chair. Lower yourself until your elbows are bent between 45 and 90 degrees then push yourself back up slowly until your arms are almost straight.
Looking for other movements to add to a home workout? Your trainer can help you build a personalized workout or you can purchase a four-week at-home fitness plan for just $19.99. See here for details.
