Workout to go 2: A great beginners home routine
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Here is a great home routine to keep you fit using minimal equipment. It
is also a great routine to use as a metabolic boost when your recovering
from heavy weight training.
is also a great routine to use as a metabolic boost when your recovering
from heavy weight training.
Stretches on Swiss Ball
Wall Squat: Place a Swiss Ball against
a wall and lean against it with the ball
at the small of your back. Place feet
shoulder width apart. Squat down,
keeping your back against the ball,
and raise back to standing. Repeat 15
times.
a wall and lean against it with the ball
at the small of your back. Place feet
shoulder width apart. Squat down,
keeping your back against the ball,
and raise back to standing. Repeat 15
times.
Overhead Press: Hold tubing to the
floor with one foot. Stand with feet
together and hands at shoulder height.
Extend arms above the head at a
smooth even speed and return to
shoulders. Repeat 15 times. Use light
or medium tubing.
floor with one foot. Stand with feet
together and hands at shoulder height.
Extend arms above the head at a
smooth even speed and return to
shoulders. Repeat 15 times. Use light
or medium tubing.
One-arm Row: Step on tubing about
1/3 down from handle. Stand in a
lunging position. Row the handle from
the low position up at a smooth even
pace. Repeat 15 times and then
repeat with other arm.
1/3 down from handle. Stand in a
lunging position. Row the handle from
the low position up at a smooth even
pace. Repeat 15 times and then
repeat with other arm.
Lunge w/Tube: Step on middle of
tube and squat down in a lunge
position. Hold hands as shown. Rise
up as high as you can while keping
legs apart in lunge position. Keep
hands at shoulder height at all times.
Lower to start position and repeat 15
times. Then do the other side.
tube and squat down in a lunge
position. Hold hands as shown. Rise
up as high as you can while keping
legs apart in lunge position. Keep
hands at shoulder height at all times.
Lower to start position and repeat 15
times. Then do the other side.
Swiss Ball Pushup: With legs on a
Swiss Ball, hold yourself in a pushup
position. Be sure you are steady and
balanced. Bending the elbows, lower
your nose to the ground and push
back up. Repeat 15 times.
Swiss Ball, hold yourself in a pushup
position. Be sure you are steady and
balanced. Bending the elbows, lower
your nose to the ground and push
back up. Repeat 15 times.
Calf raise/Reverse Fly: Stand with
feet close together. Wrap tubing
around each hand twice to shorten the
distance between the handles. Hold
hands out in front of chest. Raise up
on your tip-toes and at the same time
open your arms out to your sides. Use
light tubing. Repeat 15 times. It might
take a few times to get your balance
on this one.
feet close together. Wrap tubing
around each hand twice to shorten the
distance between the handles. Hold
hands out in front of chest. Raise up
on your tip-toes and at the same time
open your arms out to your sides. Use
light tubing. Repeat 15 times. It might
take a few times to get your balance
on this one.
Crunch on Swiss ball: Lay back on a
Swiss Ball. Be sure low back and
shoulders are supported. Slowly
crunch forward contracting abdominal
muscles. Lower back slowly and repeat
18 to 21 times.
Swiss Ball. Be sure low back and
shoulders are supported. Slowly
crunch forward contracting abdominal
muscles. Lower back slowly and repeat
18 to 21 times.
You can do this routine as straight sets - 3 sets of one exercise with :30 rest between each
set, and move on to 3 sets of the next exercise until all are completed. ) Or, do them as a
circuit routine -do one set of each exercise with no rest in between. Rest for 1:30 after
completing all. Then repeat all exercises again until you have done 3 circuits.
If you are doing this as a beginners home routine perform the routine 3X a week with a day
off after each workout - Monday on, Tuesday off, Wednesday on, Thursday off, Friday on,
Saturday and Sunday off. Try walking, cycling, or swimming on days off.
set, and move on to 3 sets of the next exercise until all are completed. ) Or, do them as a
circuit routine -do one set of each exercise with no rest in between. Rest for 1:30 after
completing all. Then repeat all exercises again until you have done 3 circuits.
If you are doing this as a beginners home routine perform the routine 3X a week with a day
off after each workout - Monday on, Tuesday off, Wednesday on, Thursday off, Friday on,
Saturday and Sunday off. Try walking, cycling, or swimming on days off.
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