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It happens: you worked late, there are dishes in the sink and laundry in the hamper, the kids need help with their homework... the list can go on forever if you let it. So don't let it, in the time it will take you to read this article you can get your muscles working and blood pumping and avoid the guilt of missing yet another scheduled workout.
These exercises can be used all together as a full body circuit workout, or you can pick just one and do multiple sets to blast one muscle group. You may even find that you like one or all to throw into the mix of your everyday fitness life either as part of your warmup or a focal point of your routine, experiment with them all and mix and match to fit your individual wants and needs.
#1 - Hindu Squats - if your not familiar with these wikpedia online has a good demo video.
Reps are not too important here, just perform to failure. If absolute structure is your bag then shoot for sets of fifty, but if you do 5 sets to failure with minimal rest between sets both your lungs and legs will be on fire.
#2- Pushups
There are so many variations anyone can find one that is comfortable. Form here is crucial, holding your back as straght as a board and breathing properly will bring your abs into the equation as well. I will do the first set standard and change up as I procede through the workout: one set with feet on a chair, one with hands up on a chair, one set of dive-bomber. This is another exercise that you want to perform to failure.
#3 - Lunges
Keep your hands on your hips, your back straight and your eyes focused in front of you. Normally I alternate legs but if you want to kill one leg at a time before switching that is fine too. Again, watch your form and go to failure.
#4 - Handstand/Handstand pushup
These are an unbelievable upper body exercise. If you're not strong enough to do the pushups yet don't despair, you will get there with some practice, before you try remember to go slowly and only start a rep if you've got enough left in the tank to finish it, you already have barely enough time to perform a good workout so you certainly don't have enough time to wait around in the emergency room.
Handstands are pretty simple. If you don't have the balance put your hands about six inches away from a wall, crouch down and throw your feet up until your heels make contact. Don't lean on the wall or you'll lose some of the effect, just use it for balance if necessary. Hold it until your shoulders start burning, then drop lightly back down to your feet.
#5 - Cartwheels
Sound stupid - it's not. This is a pretty simple move with a little practice, just make sure you have enough room to do it. The more you do it the better you will get, after one or two few-minute sessions you should be pretty proficient and this exercise calls pretty much all of your body into play. It is absolutely awesome for strength, flexibility and cardio. I just go back and forth until my arms can't take anymore or I begin to get dizzy, remember as with the handstand pushup, you want to avoid the emergency room.
That's pretty much it, you can do these in sets to failure in any order with minimal rest for an awesome circuit workout, or you can pick one and do five or six sets to failure and blast one area of your body. With this info you can get a great full body workout in your house with no equipment in about fifteen minutes.
As always check with your doctor before beginning any fitness program. Now you'll have no excuses, only successes. Best of luck. |
