I can’t train because I don’t have a gym membership. I can’t go for a run because it’s cold and rainy. I can’t exercise at home because I don’t have any equipment. As the saying goes – If you want to work out you will find a way, if you don’t want to, you will find an excuse.
Overcome your excuses and because by using the fitness equipment you have at your fingertips, in everyday life.
At work, at home, in the park, 50 stairs or 2 steps, you can get a great workout for your heart and lungs, butt and thighs with stairs.
Run up them fast or walk up them taking 2 steps at a time.
Using only the first step, or the second step for a more intensified version, do an aerobics class box step, right up, left up, right down, left down.
Turn your back to the steps and place your back foot on the first or second step, bending up and down for decline lunges.
Turn side on to the stairs and place one foot on the first or second step for a set of knee ups with the other leg.
Add some plyometrics by squat jumping onto the first or second step, stepping back down each time.
The seat of your couch is not just for sitting on. It can help you work out your upper body and core without you even have to leave home.
Pump out some push ups with wide hands for chest, shoulders and triceps. If you need to turn up the intensity, place your feet on the couch and hands on the floor for a decline movement.
For some extra triceps work, add a couple of sets of triceps dips. Keep your knees bent, feet flat on the floor for a beginner level, legs straight out resting on your heels for more advanced.
Finish off with some core work. Start in a push-up position, lift alternating hands turning your body into right then left side plank.
Place your elbows on the couch seat for Spiderman. Keeping a plank position, bring alternate bent knees out to the side to meet your elbows.
Where there is a will there is a way.
Fire up your will and find your way to greater fitness, no matter what the hurdles, because every little bit really does count.
By Rachel Livingstone Personal Trainer & Owner of The Health Hub www.healthhub.net.au
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