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Give Fat the 1,2,3 Knockout Blow!

Updated on December 11, 2012


Tired of feeling lazy? Want to workout but don’t have time to go the gym? Don’t have the money to hire a fitness trainer? So frustrated with yourself you feel like kicking the tar outta something?


It is hard to get the bodies that we want in modern day society. Not only are we forced to fit into a pre-deceived world of what we are supposed to look like, lately there is much emphasis on staying healthy for the sake of watching our kids mature into adulthood.


Going to the gym costs thousands of dollars a year. And how many people sign up for a year-long gym membership and then fail miserably? According to fitnessbedford.com, 60.0806 million US dollars are wasted per year on gym memberships.


So how about giving fat the 1,2,3 knockout blow from the convenience of your own home?! This might sound funny but now you can do three simple exercises to get you on track to a healthier you.


The following exercises should be done at least three times per week for duration of 20 minutes. If losing weight and toning is your goal, stay within the 12-15 rep range. Do four sets of each exercise.


Start

Finnish

1) Great Arms & Shoulders

The Uppercut Punch: Start by standing in a squatting position with your feet shoulder-width apart. Sit back so that your butt is out and your knees do not overlap your toes. Make a fist with both hands. With the arm you are going to punch with, bring it in close to your chest with your palm facing toward you and your elbow bent. Fully extend your opposite hand in front of your body.

Execute the movement by powering through your legs to a standing position. As you stand up, pivot off the ball of your punching side leg. Rotate your hips, shoulders and torso across your body as you power your punch upward. Follow through by fully extending the elbow.

Start

Finnish

2) Killer ABS & Back

The Front Kick: Start by standing in a split-stance with your kicking leg behind your body. Keep your feet shoulder-width apart. Reach both arms, fully extended, above your head. Rotate your shoulders and head to the opposite side of your kicking leg.

Execute the movement by thrusting both straight arms to your side. Rotate your shoulders and head forward while simultaneously kicking with your back leg. Kick by lifting the knee first and then extending the leg. Curl your toes back and thrust with your heal.

Start

Finnish

3) FAB Legs & Butt

Back-Kick: Balance your body on one leg. Raise your kicking knee by lifting your knee in front of your body. Lean your chest and shoulders forward. Position both arms in a defensive position in front of your chest. Turn your head to one side (in order to see what you are kicking at).

Execute the movement by kicking behind your body with the leg that is raised. Curl your toes and kick with the heel. Follow through by activating the hip and raising the leg. Continue to look behind you.




MORE CHALLENGING

The following exercises are variations to the above exercises. They are much harder but will also produce better results. *Make sure that you can master the above exercises first before trying these following exercises.*

Start

Finnish

1) Great Arms & Shoulders

The Pike Push-up: Start by positioning yourself on the ground and on all fours. Move yourself into a push-up position. Start to walk your feet in towards your hands. Bend at the waist and raise your butt in the air. Stand on your toes and position yourself into a pike. Your body should resemble a "V".

Execute by bending your elbows and lowering your upper body towards your hands. Keep your upper body moving as a unit, allowing the chest and shoulders to lower with the bending of the elbows. Keep your head in alignment with your spine.

Start

Finnish

2) Killer ABS & Back

Crunch and Punch: Lie down on your back and position a 65 inch stability ball underneath your legs with your knees bent at 90%.

Execute by crunching your shoulders off the floor. When you come to a full crunch position, punch the sides of the stability ball three times while alternating your hands. Switch the hand you begin the punch with each rep. (Example-Rep 1: right, left right. Rep 2: Left, right, left.)



Start

Finnish

3) FAB Legs & Butt

Side Leg Kick-Outs: Position yourself on the floor on all fours. Laterally raise one of your knee's to your side. Balance your body on your two hands and remaining leg.

Execute by engaging the knee joint only. Kick your foot forward while pointing your toes out. Retract your knee and then repeat.




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    • jaswinder64 profile image

      jaswinder64 5 years ago from Toronto, Canada.

      Great inforamation. Right not many people go to Gym. I also don't go to gym. This information is good for them, who want to lose their weight, include myself. Thanks for writing this article.

    • jaybird22 profile image
      Author

      jaybird22 5 years ago from New York

      jaswinder64 - I'm glad you enjoyed this hub. Thank you for your feedback. Keep an eye out for more home based workout hubs. I hope this helps.

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