So often I have heard friends say that they would workout but they just didn’t feel like driving to the gym. It was raining too hard, they had to make dinner, etc. Yet, what too many people fail to recognize is that you don’t need a gym to get fit. Sure, fancy equipment and steam rooms are nice, but that’s all eye candy. If you’re motivated, you can create a tremendous workout in your own home that is on par with anything in a gym. All you need is a little space, a pull-up bar and a few light dumbbells.
This week’s workout focuses on your back and legs, two muscle groups that exist as independent of one another, thus making the training session intense because no real rest time occurs; the back muscles recover as you work your legs and vice versa. The best workouts offer little rest; and keep the heart rate up and the body sweating.
So, if you want to get fit in your own friendly confines, give this one a go.
Wide Grip Front Pull-Up: Palms facing away and hands more than shoulder-width apart. Go until you can do no more.
Lunge: On your toes, step out with your left foot, keeping the knee over the ankle. Lunge deeply until your right knee nears the floor. Repeat with right leg forward. Set of 20 repetitions.
Close Grip Pull-Up: Same as #1, but bring the hands in close.
Wall Squat: Lean your back and shoulders against the wall. Sit at a 90 degree angle. Hold for 30-60 seconds.
Reverse Grip Chin-Up: Palms facing you and hands shoulder-width apart. Do as many as you can.
Calf Raise: Place hands on top of your head and rise up onto your toes. Hold for a count of three and release. Set of 25.
Repeat this routine as you get more fit. Do two or three cycles through. Focus on good form and don’t let your ego take over. Be patient and you’ll be surprise at how soon you will see results.