Free Fitness!

FIT FOR LIFE
Monday, June 30, 2014
FREE FITNESS!
Free Fitness!
Free Fitness!

On your workout days, you spend well over two hours making it to the gym, exercising and coming back home. For a working person, this is a lot of time. Dividing-up your workout regimen and doing it at home, instead of at the gym, can not only save you valuable time, but it can also save you a lot of money. Hah! So, I’m guessing I’ve got your attention?


Piling on extra weight from sitting behind a desk all day can be a dilemma, especially if your days mean long working hours. Frustration can easily grip you when you can’t find the time to join a fitness club and stress makes it even harder to lose any of those extra kilos.

 

Even if you are master at managing your time, you still need a couple of hours (if not more) to go to the gym and come back home. You arrive home; you need 20 minutes to take off your clothes, to decide which tights to pull on, and to match them with the right color top and shoes (not counting occasional mistakes of having the wrong color panties on and then spending another 5 minutes finding a more appropriate pair); you commute for another 20 minutes (on a good day); and then, you drive around looking for a parking space before making it to the gym doors. You spend 60 minutes in your aerobic class or in the gym, another 10 to 15 minutes chatting with your friends and an additional 20 minutes driving back home. Multiply this 2 hours and 15 minutes by 3 and you’ve got a grand total of at least 6 hours and 45 minutes spent on your dedication to the gym each week!

 

Lucky for you, there’s a solution to your workout time woes…

 

Forget the gym! Working out at home can get you the same results as will sweating it out in the gym, and it’ll make your friends want to discover the mystery behind your healthy-looking shape. With a little creativity and self-motivation, working out at home can be the perfect way to get in shape and accommodate your busy schedule, and you can get started with the following program.  

 

1. Wake up bright and early. Drink a tall glass of water and a cup of juice for energy. Turn on your radio or the TV for the morning news.

 

2. Warm-up by jogging in place for a couple minutes and alternate the 20-minute upper body workouts (detailed below), performing them two to four times per week.

 

Day 1

3 minutes: Set of 20-30 crunches; then, while resting your abs, do dumbbell bench press on the floor. Repeat 3 times.

3 minutes: Set of 20-30 sit ups; then, while resting your abs, do dumbbell pullovers on the floor. Repeat 3 times.

Day 2

3 minutes: Set of 20 good mornings (legs bent); then, while resting your lower back, do seated dumbbell arm curls. Repeat 3 times.

3 minutes: Set of 20 hyper-extensions (lying down on your stomach); then, while resting your lower back, do dumbbell lying triceps extension. Repeat 3 times.

 

3. When you come home from work- while heating your long-awaited dinner- you can spend about 20 minutes on exercising your lower body. There’s no need to worry about the way you are going to look during your workout because nobody is going to see you. Just warm-up by jogging in place for a couple minutes and jump in to it!

 

Day 1

3 minutes: Set of 15-20 dumbbell squats; then, while resting your legs, you can stretch your back (after a long day of sitting behind the desk it will do you a lot of good). Repeat 3 times.

3 minutes: Set of 15-20 dumbbell walking lunges; then, while resting your legs, you can stretch your back in a different way.  Repeat 3 times.

Day 2

3 minutes: Set of 20 side lunges; then, while resting your legs, you can do some push ups. Repeat 3 times.

3 minutes: Set of 20-30 standing calf raises; then, while resting your calves, you can do some leg stretches. Repeat 3 times.

 

These 20 minutes in the morning and in the evening should be incorporated into your daily life- and for good reason. With minimum equipment (bench, dumbbells and a matt), you can stay fit and change your life forever. This concept is doable and can be as effective as any aerobic class workout. It doesn’t make any difference if you exercise for 40 continuous minutes or if you split them in half. You will get the same result if you remain consistent. It’s all up to you!

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