Best workout when you don't have a gym nearby?
As a family, we've started exercising more. It's hard to know what to do. We have a treadmill, some hand weights and some fit Wii games with balance board. We have no where to put a big weight bench or budget to buy one. Ideas?
Don't forget your body counts as a weight - you don't need to buy weights when you can lift yourself.
The five essential movements for strength training are:
Check out YouTube for help on how to perform these if you're unsure - push ups on knees etc - and search for table pull ups or assisted pull ups to get you started on these, as they are really difficult.
Combine these with walking/running/swimming/playing racquet sports for cardio fitness and you'll see results in no time.
Hope this helps
push-up, sit-up, lunges, squats, chair dips, and jump 'n' jacks
My little family and I live in a small 800 sq foot apartment.
With only a few sq feet of space I managed to lose 50lbs!!!
I used 2.5lb wrist weights every other day for 15 minutes along side Billy Blanks 30 minute Tao-bo workout at home. I only needed three feet to work out!
Every other day I Walked 10,000 steps.
On bad weather days, I used my exercise trampoline while watching The View.
On days I didn't feel up to it, I would hula hoop for fun instead.
My daughter played with me on the trampoline, it was a game for us. I also got her Billy Blanks Kid's Kick work out video. (She is 5 years old and really liked it.)
You and your family CAN do it!!! Get creative with what you have around you. Don't make excuses, start out with super easy 10 minute segments and work your way up to 30 minutes every other day. Most important: make it fun and rewarding.
Good Luck and have fun!
Working out outside is another option. Try going for a walk or a run, depending on your comfort and fitness levels. You can carry small hand-weights to add difficulty and help works your arm muscles as well.
It's great that you are working out as a family so that you will be able to motivate one another! Best of luck to you.
As a fitness coach, I train primarily with calisthenics, or body weight exercise, and walking/jogging/running. The only time you really need weights or special equipment is for bodybuilding. If you're just looking to get more fit, be more active, or lose weight- you don't have to spend a penny. (Although a nice pair of running shoes will make your feet happy.)
AnnaStephens already hit on the basics of calisthenic training- push-ups, pull-ups, planks, situps and squats. Of course there are many variations of each that target different individual muscles. Below is a good site that lists tons of exercises you can do... I know I've seen other sites that allow you to search for only the exercises that use no equipment as well.
http://www.bodybuilding.com/exercises/l … abdominals
Also, because you're exercising as a family, and there's a lot more benefit there than the fitness, I recommend simply playing. Any active game you can find to play. Not necessarily sports, although that would be great too, but even things like hide and go seek, or tag. Jumping rope is great too. Just think like a kid... we used to love just running around and wearing ourselves out- get back into that mindset. Be silly, have fun, laugh and play.
Good luck, and let me know if you have any more questions
Speaking as a workout junkie, do whatever your family decides as a group. Personaly,I reccomend bike riding because it's easy on the joints, good for muscle strengthening and toning, a great benefit for cardiovascular endurance, and a good activity to do as a small group. I think keeping a positive attitude and supporting one another during the pursuit of our fitness goals is most importent.
i agree with anna stephens. you don't need fancy weight, or expensive piece of cardio equipment to exercise. you don't need electronic and computers to lose weight. all you need is your own body, drive, determination and discipline.
focus on functional training and total body exercises such as pull ups, pushups, crunches, situps, running outside, walking, hiking and playing sports.
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