People often ask - if I don't have gym membership, what can I do at home? And there are so many possibilities. Invest a little in a gym or yoga mat, a couple of Kettlebells and a set of dumbells and you're half-way there! They're often in Lidl/Aldi for small money, so you've no excuses really!! You just need to MOVE!
I've broken these exercises into target areas - although there is no specific way to spot reduce fat from any one area. A combination of full body workouts, some cardio and the introduction of weights is what worked for me. For others, it's mainly cardio and for some people, it's weight training only. I suppose it's all about what works for you!
If you're not familiar with the names of the exercise I mention or how to do them, a simple Google search will bring you an image of the exercise.
I'd also like to add, I'm not a professional - these are workouts that I have used and have had success with. If you'd like to find out more or need more information, consult somebody who is trained!
I've broken these exercises into target areas - although there is no specific way to spot reduce fat from any one area. A combination of full body workouts, some cardio and the introduction of weights is what worked for me. For others, it's mainly cardio and for some people, it's weight training only. I suppose it's all about what works for you!
If you're not familiar with the names of the exercise I mention or how to do them, a simple Google search will bring you an image of the exercise.
I'd also like to add, I'm not a professional - these are workouts that I have used and have had success with. If you'd like to find out more or need more information, consult somebody who is trained!
These exercises should be done in reps and sets - which means, do 12/15 of the exercise (reps) and then do the whole lot 3 times (sets) or alternatively, in a combination - so choose 6 exercises and do as many as you can in 40 seconds and then take 20 seconds rest in between.
Warm Up
Always begin with a warm up exercise - some stretching and something to get your heart rate going - I do some stretching which I have gained from my Pilates/Yoga practice and then a combination of Jumping Jacks, windmills, high knees and skipping on the spot or any other cardio exercise, just to get the heart rate raised. This also helps to prevent injury.
Arms:
Legs and Bum!
Proceed with caution - mind your knees and back when doing any of these exercises please!
Abs
Cool Down
Again, so important to cool down - lots of stretching and some foam rolling. I often go for a short walk afterwards, just to get all the muscles loosened out.
Just to repeat again, I am not a professional. I have compiled this list after my own training. This is what worked for me!
If you would like a programme to follow, I would recommend Kayla Itsines or Body Fit by Amy. These are two that I have used personally myself and found them both quite good.
Warm Up
Always begin with a warm up exercise - some stretching and something to get your heart rate going - I do some stretching which I have gained from my Pilates/Yoga practice and then a combination of Jumping Jacks, windmills, high knees and skipping on the spot or any other cardio exercise, just to get the heart rate raised. This also helps to prevent injury.
Arms:
- Burpees (THE DEVIL!!!)
- Push Ups - begin on your knees and work up to a full push up
- Plank (30 seconds or more)
- Tricep dips - using a chair
- Tricep rows - using dumbells over a low table or bench
- Bicep curls - using dumbells
- Shoulder Press - using dumbells or Kettlebell
- Mountain climbers
- Windmills - using Kettlebell
Legs and Bum!
Proceed with caution - mind your knees and back when doing any of these exercises please!
- Squats - any squats will do: split, jump, pistol - start with the basic and work to a more difficult kind (add weights, when confident) Mind your knees and don't squat unless you know what you're doing - you can do damage easily!
- Lunges - as above, start with regular lunges, then add weights, then work to a more advanced move - like raised/overhead lunges
- Leg raises - lying on your side, one leg at a time, then work to lying flat, two legs together
- Hip bridge - weights can be used to increase intensity
- Wall sits - as long as you can
- Donkey kickbacks and Fire Hydrants - killer for the bum!
Abs
- Russian twist - using a weight, attempt to have legs raised
- Mountain climbers - work up to a cross-body mountain climber
- Jack-Knife - increase resistance by using weights, when confident
- V-Ups
- Leg Raises these three are amazing for ab work and have really worked for me!
- Toe Touches
- Plank - again, for periods of 30 seconds or more
- Side crunch
- Ab bikes - to be done slowly!
- Sit ups with a twist - cross-body twist
Cool Down
Again, so important to cool down - lots of stretching and some foam rolling. I often go for a short walk afterwards, just to get all the muscles loosened out.
Just to repeat again, I am not a professional. I have compiled this list after my own training. This is what worked for me!
If you would like a programme to follow, I would recommend Kayla Itsines or Body Fit by Amy. These are two that I have used personally myself and found them both quite good.
So, there you have it, my version of home workouts. It's tough going, and you really do have to have something to motivate you - I have a wedding in six weeks and that's keeping me going. I know for lots of people it's an event, like a holiday or a wedding or something similar. For me, in the beginning, it was to lose weight, then to gain back my health, and now it's maintaining my weight and taking care of my physical and mental health. But for an extra push for the next six weeks, I'm really pushing myself! Here's hoping it pays off :) x