Thursday, October 22, 2009

Can't Get To the Gym? Try This Bodyweight Workout

A large number of local Twitter regulars are sick. This morning I saw a post by a woman (who is not sick) who wanted to go to her gym but was afraid because of what her 2 year old might pick up at the gym's daycare.

Don't be fooled into thinking that you need a bunch of equipment to get a good workout. If you want to keep up with your exercise program but are in the same boat as the above Tweep, here's a no-equipment home, outdoor or travel workout.

Prisoner Squats
Pushups (whatever kind you can do- regular, knee, incline)
Lying Hip Bridge
Plank to Pushup*
Prisoner Lunges (pick one- front, rear, stationary)
Spiderman Climbs

Do all 6 exercises with minimal rest between them. Base the number of repetitions on your current fitness level, with a maximum of 15 reps or 15 per side. Depending upon your weak areas and fitness level, you may be able to perform fewer reps of some of the exercises and more of others. That's O.K., just make sure you concentrate on good form and challenge yourself.

Rest 30-60 seconds as needed and repeat the circuit up to a total of 6 times.

*If Plank to Pushups are too difficult for you, substitute Bird Dogs or Inchworms.

Let me know what you think.

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