Think you can’t get a great workout without money for equipment or a gym membership? Think again! There are many exercises you can do which will shape, tone and sculpt your entire body without spending a penny.
Here are a few ways to get in your cardiovascular exercise:
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Got stairs? Run up and down the stairs. It’s the same workout you’d get on a Stairmaster.
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Go for a walk, jog or run outside. Strive for a target heart rate zone that’s challenging yet doable.
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Borrow your child’s jump rope for an intense cardio blast. You can create your own “boot camp” cardio class by jumping rope to get your heart rate up, then doing upper and lower body resistance exercises to tone, sculpt and strengthen.
Here are some ways to build muscle from head to toe:
Push Ups: Push Ups are a great upper body exercise because they strengthen the entire upper body in one exercise. There are also many ways you can do them according to your fitness level ranging from wall push ups to the more advanced version. Here’s how to know you’re doing them correctly:
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Wall Push Ups: Stand arms length distance from a wall. Place your hands on the wall at shoulder level with feet hip distance apart. Bend arms to a 90 degree angle as you slowly press yourself towards the wall. Slowly press away to return to starting position. W
ork up to 3 sets of 10 repetitions then move on to moderate push ups. -
Moderate Push Ups: This time, you’re on the floor, on your knees. Your back is straight, abs tight and your belly button is pulled towards the spine. Hands should be shoulder width apart. Lower for 4 counts until elbows are at shoulder level then lift for 4 counts. Work up to 3 sets of 10 repetitions then move on to advanced pushups.
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Advanced Push Ups: Same form as moderate pushups except your toes are on the floor, not your knees. Imagine a board tied to your back helping to keep it straight and tight. Work up to 3 sets of 10 repetitions.
Chair Dips: Sit on a chair or bench. With legs straight, lower yourself off the chair or bench until your elbows are at the same level as your shoulders. Squeeze the triceps in the back of the arm as you lower for 4 counts then lift for 4 counts. Work up to 3 sets of 10 repetitions.
Debi “The Mojo Coach”
www.TheMojoCoach.com
www.AskTheMojoCoach.com
