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A t -H o m e F it n e s s R o u t in e s


W o r k in g o u t a t h o m e is t h e n e w r e a lit y f o r m a n y A m e r ic a n s a c r o s s t h e c o u n t r y , a n d t h a n k s t o t e c h n o lo g y , t h e y a r e a b le t o f in d c r e a t iv e p r o g r a m s t o b r in g t h e g y m t o t h e m .


M a n y h e a lth a n d fitn e s s c o m p a n ie s , a s w e ll a s lo c a l g y m s a n d w o r k o u t fa c ilitie s , h a v e c r e a te d v ir tu a l w o r k o u t p r o g r a m s fo r th e ir c lie n ts th a t h a v e m a d e it e a s y to s ta y in s h a p e . W h e th e r y o u ’r e lo o k in g fo r a


c o n s is te n t c a r d io r o u tin e o r a h ig h - in te n s ity in te r v a l tr a in in g to k e e p y o u in s h a p e ,th e r e a r e m a n y o p tio n s o u t th e r e th a t a r e e a s y to w e a v e in to y o u r n o r m a l d a y a t h o m e . S o , r e a d o n fo r tip s a n d tr ic k s to s ta y in g in s h a p e fr o m h o m e .


C A R V E O U T T H E T IM E T h e fir s t s te p to c r e a tin g a s o lid


h o m e w o r k o u t p la n is m a k in g s u r e y o u h a v e th e tim e to p r o p e r ly e x e c u te it. M a n y p e o p le fin d th a t w a k in g u p b e fo r e


1 2 H e a lth y Y o u : a g u id e to w e ll-b e in g


th e fa m ily in th e m o r n in g c a n b e th e b e s t tim e to e x e r c is e . O r m a y b e y o u ’r e m o r e o f a n ig h t o w l w h o lik e s to w o r k o ff th e s tr e s s o f th e w o r k d a y a fte r h o u r s . W h e n e v e r y o u c h o o s e to w o r k o u t, it’s im p o r ta n t th a t y o u fin d a d e d ic a te d , u n in te r r u p te d tim e to fo c u s o n b e tte r in g y o u r b o d y . W ith o u t a d e q u a te tim e , y o u ’ll e n d u p b u r n in g y o u r s e lf o u t a n d n o t s tic k in g w ith y o u r r o u tin e .


B O D Y W E IG H T E X E R C IS E S


W h e n e x e c u te d c o r r e c tly , u s in g ju s t y o u r b o d y w e ig h t c a n g iv e y o u a n e ffe c tiv e w o r k o u t r o u tin e w ith g r e a t r e s u lts . H e r e a r e a c o u p le o f id e a s fo r y o u to in c o r p o r a te .


B R ID G E L ie o n y o u r b a c k w ith y o u r k n e e s


b e n t, fe e t fla t o n th e flo o r , a n d y o u r a r m s e x te n d e d b y y o u r s id e s . P u s h in g th r o u g h y o u r fe e t, r a is e y o u r p o s te r io r o ff th e g r o u n d u n til y o u r h ip s a r e fu lly e x te n d e d . S lo w ly r e tu r n to th e s ta r tin g p o s itio n a n d r e p e a t u n til y o u h a v e fin is h e d a s e t o f 1 0 . P e r fo r m th r e e s e ts fo r m a x im u m e ffe c tiv e n e s s .


S T A T IO N A R Y L U N G E S p lit y o u r s ta n c e w ith y o u r r ig h t le g


in fr o n t. B e n d y o u r k n e e s a n d lu n g e fo r w a r d , s to p p in g w h e n y o u r r ig h t th ig h is p a r a lle l to th e g r o u n d . T h e n , p u s h u p th r o u g h y o u r r ig h t fo o t to r e tu r n to th e s ta r tin g p o s itio n . R e p e a t fo r a s e t o f 1 0 a n d c o m p le te th r e e s e ts .


E X T E N S IO N S G e t o n a ll fo u r s a n d s im u lta n e o u s ly


e x te n d y o u r le ft a r m a n d r ig h t le g , k e e p in g y o u r h ip s s q u a r e to th e g r o u n d . P a u s e w h e n y o u r e a c h th e p o s itio n fo r fiv e s e c o n d s . R e tu r n to th e s ta r t p o s itio n a n d r e p e a t w ith y o u r r ig h t a r m a n d le ft le g . D o th is fo r th r e e s e ts o f 1 0 .


T H IN K L O C A L Y o u r lo c a l g y m lik e ly h a s o n lin e o r


v id e o w o r k o u t p r o g r a m s y o u c a n e x e c u te a t h o m e a s p a r t o f th e ir w o r k o u t p r o g r a m s . A s k y o u r lo c a l g y m o w n e r o r fitn e s s s ta ff if th is is a n o p tio n . M a n y te c h n o lo g y p la tfo r m s o ffe r o n lin e tr a c k in g a n d r e p o r tin g s o y o u r tr a in e r c a n s ta y u p d a te d o n y o u r a t-h o m e p r o g r e s s .


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