In order for a workout to take place you need three factors: TIME, SPACE AND ENERGY. Regardless of what excuse you can come up now, you DO have these conditions available to you at some point of your day. Everything depends on how much you want your workout to happen, in other words - Do you have strong reasons to keep fit? Think about it.
Two minutes of thinking later...
Well done! You now know keeping fit is absolutely critical in achieving your health goals and other life targets (through exercise you have more general stamina, you are more creative, you are kinder and more understanding, you learn to be more persistent at work...the list is endless).
Highly effective, enjoyable workouts don't have to happen under strict supervision of experienced personal trainer. You can do it in your own time, using your own equipment you never thought can be used as fitness tool, for free and at home - even in a poky little flat.
BACKPACK STUFFED WITH BOOKS
Dig your backpack out, add some weight to it (put books, bottles filled with water, box of washing powder, etc). You have control over how heavy you want your backpack to be, the thumb up rule however is to challenge yourself with weight here. There - an ultimate sweat breaker to work out with ready to go.
Backpack squat to arm swing - stand with your feet wider than hip width apart, hold your backpack with both hands in front of you, squat down pushing backpack between your legs, as you stand up swing your backpack up in front you with hands straight, aiming to swing over your head, on return, squat again pushing backpack between your legs, perform 10 swings a set. Do 3-4 sets
Squats with weight - put your backpack on your back as you do when on a hike, stand in wider stance, squat down as far as you can and watch your knees don't go beyond your toes line, hands stretched in front of you, stand back up, place your hands alonside of your body. Do as many as you can. Repeat.
TWO KITCHEN CLOTHS AND SLIPPERY SURFACE
This is my personal favourite to work out with at home. Two kitchen cloths can train your whole body in a time saving, ultra effective way. With these you will strengthen your back, upper and lower abdominals, obliques, arms and buttocks. Please do take my words seriously if flat stomach has always been your dream.
Exercises with kitchen cloths
Mountain climbers - Go on your fours, plank position, place your kitchen cloths under your toes, make sure your body is straight and parallel to the floor. Don't dip your hips towards the floor. From here, start sliding your legs towards your stomach, as if you were climbing a rock, bending your knees at each slide, hands stay in the same spot at all times, alternate your leg motion. Perform for 20-30 seconds if you are a beginner. This exercise is extremely effective as it combines strength with endurance training - double benefit from a single effort. MUST DO
Plank with jack knife - From plank position with kitchen cloths under your toes again, pull your hips and your bum up towards the ceiling, keeping your legs straight, both legs are moving at the same time. Go back to plank position, repeat 8-10 times a set. Do 4 sets.
Forearm plank with leg circles - Plank position again but this time rest on your forearms instead of hands. From here, slide your legs sideways apart, so that you have them straight but away from one another, now start bending your knees pulling them towards your stomach, as if in circular motion, form under your stomach push both legs back to starting position, perform 10-12 as a beginner, or until total exhaustion if you are advanced.
YOUR BATH EDGE
Attention ladies! Your bath is your sacred relaxation temple but with a little creativity it can also become a great exercise place where you tone your body.
Exercises with bath edge
Arm dips - great exercise to get rid of bingo wings, stand with your back facing your bath, place your hands on the edge of your bath, walk your feet away from bath so that you eventually balance your body wieght on your heels and hands holding on to bath edge. Peform arm dips by bending your elbows and lowering your bum to the ground, go back up and repeat 6 -8 times. Do 4 sets.
Elevated press ups - now stand facing your bath, place your hands shoulder wdth apart or slightly wider on the edge, plant your toes on the floor away from you to create an elevated plank position, start bending your elbows to perform pressing motion, lift yourself back up and repeat.
These ideas are just examples of how you could use anything you have around you to throw effective and fun workout. Just with the exercises described above, you will have trained major muscle groups to make you look slimmer and feel stronger. It really isn't difficult to look after your fitness, as long as you consider your health as your priority.
I deliberately didn't use pictures to ilustrate exercises. I would like you to give me feedback on how I did when describing each move. Was I clear enough? Did I confuse you? Would a complete begginer understand me? Help me become better fitness blogger. :)
