Home Workout Plan I :
Since we blogged about the pro's/con's of home workout vs. the gym the other day, I wanted to give you 12 key home exercises that you can do with a tube band, and 1 or 2 sets of barbells. With this plan, you can get an overall body workout. Depending on the amount of time that you can dedicate to these 12, you can break it up over 3 days or however many you have available. You can always add different exercises for diversity and so not to get bored, but these are 'core' exercises. I will break the explanation in half over the next two days.
1.Chest Press with barbells- Lay on a bench or stability ball. Slowly lower and raise arms parallel with breast bone straight up ( don't drift back toward your head. This targets that chest muscle.
2. Bent Over Dumbbell Row- (Back) One hand and one knee on a flat bench. Hold dumbbell (either 8lb- 12 lb for women, more for men) in opposite hand, keeping your shoulders square, pull the dumbbell up toward your rib cage. Keeping your elbow close to your torso, pause at the top and lower slowly back to start position (don't hyper-extend elbow at the bottom).
3. Ab Crunch- (additional weight is optional. If you choose to add weight, hold a dumbbell by either bulbed end) Lay flat on a mat. Exhale and crunch your upper back off the floor by contracting your quadrants from below the breast bone, slowly, down your torso toward your pelvis. Slowly, return to the start position.
4. Stiff-Legged Dumbbell dead lift- (Gluteus maximus, adductor magnus) Stand with feet hip width apart, and hold a pair of dumbbells with an overhand grip. With a flat back, head staying in natural alignment with your back, lower the weight toward the floor. When you reach your safe, hinge position (that bend at your hip when you bend over), pause, then lift back up (making sure you contract your abdominals which helps protect your back from injury).
5. Push up- (Chest) You can do this 'old standard' on the floor, against a stable bench or stair, or on a stability ball.
6. Stability Ball Roll Out- (Abs) You can get a stability ball online or at a sporting goods store (or, use an Ab-roller if you have one). Sit on your knee's on a mat or pad, with a stability ball 6-8 inches in front of you. Rest your forearms on the ball, grasping your hands together. Roll forward straightening your elbows. Allow your body to lean forward on the ball. Return to start position. Engage your abs throughout the process.
*If you feel any sharp pains during any exercise, STOP, modify the exercise, or skip it. Pain is not a good sign of working hard. Either your form is incorrect, or you are injured.
Workout 10/12:
Recumbent Bike- 30 minutes( my back is super tight today)
Treadmill- 15 minutes
Strength train (I'm doing 50's this week- 50 reps, low weight to challenge muscles)
Bike on street- 90 minutes, 19.11 miles
Arnold press on stability ball- 5 lb
Lying chest dumbbell press- 8 lb
Curl, cross, and punch- 2lb hand weights
Alternating dumbbell press on stability ball- 8 lb
Bent over high row- 5 lb\Standing chest press- 1 tube wrapped on a pole
Food Diary 10/12:
Breakfast-
apple(67 cal.)
Whole wheat toast- (80 cal)
1/3 cup egg whites, 1/2 cup spinach, 3 cherry tomato's(90 cal)
A.M. Snack-
Apple(70 cal)
Lunch-
6 slices deli chicken(60 cal)
Salad- 1 whole beet, 1/2 yellow sweet pepper, 1/3 cup brussel sprouts, sprinkle or organic black beans (75 cal.)
P.M. Snack-
1 large apple ( 75 cal)
Non fat latte(90 cal)
Dinner-
4 oz Orange Roughy(90 cal)
5 asparagus spears, 1 ear of corn(142 cal)
Salad- 2 cups romaine, shaved Parmesan, champagne dressing- 2 tbls ( 148 cal)
Dessert-
Apple with 1 portion non fat carmel dip ( 287 cal)
Whole wheat waffle with 1/2 tsp organic almond butter (190 cal)
TOTAL CALORIES-1457
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