We are two months into the year and it is surprising how many people I have met that are still dragging on their goals. People just cannot seem to get started on their health and fitness goals because it\u2019s a hassle to get to the gym. Face it; you need to start somewhere.
\nSo, if getting to the gym is a problem, let\u2019s simply get started at home and around the neighborhood with no weights.<\/p>\n
Following are some simple exercises you can do every day to get into the habit of being active and living a healthier lifestyle. Check with your doctor\/physician before trying this or any workout!<\/strong><\/span><\/p>\n This is a very simple workout program that requires no equipment and that I want you to do for 21 days, i.e., 3 weeks. Don\u2019t worry, it\u2019s not what I would give my athletes – the type of program that would make a Billy-goat puke. It\u2019s a basic beginner program to help you get active and then, slowly increase your intensity.<\/p>\n Advertisement: Ball Watch (click on photo for more info)<\/em> Before you begin this program, do 4 things:<\/strong> Always Warmup (column 1) and Warmdown (column 5), before and after your workout. For the Warmup and Warmdown exercises, choose 2-3 exercises to do before and after each workout.<\/p>\n The three middle columns are for the upper body, midsection, and legs; simply choose one exercise for each day out of each of these 3 columns. On the next day, choose a different exercise than you did for the day before. Perform 3-4 sets of 8-12 repetitions for each exercise of these 3 groups, the more sets and reps the better. Do this for the first two weeks.<\/p>\n On the last (3rd) week of your program, days 15-21, do 3 sets of each exercise (from each of the 3 middle columns) for as many reps as you can for each set. It will be fun, simple, and a good way to develop a healthier habit to propel you to the gym.<\/p>\n\n Notes:<\/strong> At the end of this program, do one thing:<\/strong> If you did not splurge, you should have lost somewhere between 5-12 lbs depending on your initial body weight. However, if you were already in good shape, weight loss would be minimal.<\/p>\n If you believe you\u2019re past the above, but don\u2019t want to go to the gym, try our march \u201c30-Day Express Program<\/a>.\u201d March is the burpee challenge and will give you\u2019re a good workout and is what is called an HIIT type \u2013 high intensity interval training. All the Warmup and Warmdown exercises, and the entire 30-day program is all listed out for you.<\/p>\n <\/p>\n
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\n1. Weigh yourself;
\n2. Watch your nutrition during the program \u2013 no sugar on Monday through Friday \u2013 eat healthy and minimally treat yourself on the weekend;
\n3. Estimate your needed calories (multiply your body weight x 10 and then, add 200). As an example, Sherry wants to weigh 120 pounds thus, 120 x 10 + 200 = 1,400 calories (this is her base caloric need without exercise \u2013 remember however that this is just a ball-park estimate; it is close but not exact); and
\n4. Cut 100 calories per day from above amount \u2013 every day.<\/p>\n\n\n
\n\t \nWarmup<\/th> Upper Body<\/th> Midsection<\/th> Legs<\/th> Warmdown<\/th>\n<\/tr>\n<\/thead>\n \n\t In place squat<\/td> Pushups<\/td> Situps<\/td> Goblet squats<\/td> Stretch<\/td>\n<\/tr>\n \n\t Shoulder flexor<\/td> Bench dips<\/td> Good mornings<\/td> Lunges<\/td> Any core exercise (your choice)<\/td>\n<\/tr>\n \n\t Walk around block<\/td> Burpees<\/td> Russian twist<\/td> Split squats<\/td> 1\/2 mile walk<\/td>\n<\/tr>\n \n\t Jumping jacks<\/td> Incline pushups<\/td> Crunches<\/td> Height jumps<\/td> Mountain climber (slow)<\/td>\n<\/tr>\n \n\t Jump rope<\/td> Isometric pushup<\/td> Leg raises (lay flat)<\/td> Walk\/jog<\/td> Groiner (slow)<\/td>\n<\/tr>\n \n\t Dynamic kicks<\/td> Crab walk<\/td> Bear Crawl<\/td> Jog\/run<\/td> Deep breathing<\/td>\n<\/tr>\n \n\t In place leg raise<\/td> No-arm pushup<\/td> Plank<\/td> Step ups<\/td> One legged stand<\/td>\n<\/tr>\n \n\t <\/td> Isometric chest squeeze<\/td> Bird dog<\/td> Sumo squats<\/td> <\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n
\nThere are many other exercises you can add that require minimal equipment such as pullups, chin-ups, etc. However, these will get you started and they are beginner level exercises. Therefore, they will not kill you off.<\/p>\n
\n1. Weigh yourself.<\/p>\n
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