The Winter Recession Home Workout

October 2, 2009 by  
Filed under The Fitness Bug

home workout training

It’s Friday people, and your weekend should start today. But before you go away and have fun i’m going show you how to create an effective home workout for the coming winter months. You may also be recovering from the (hopefully) soon to be over recession, if so, then this is for the last days of it.

Cardio in the home

Now… just because you are at home, it doesn’t mean you are allowed to skip cardio training for the whole of winter. You WILL keep up that cardio training and here is what you can do.

  • Running up and down a set of stairs (moderate intensity)
  • Using a skipping rope (moderate intensity)
  • Step-ups on a step or box (moderate intensity – the higher the box, the more intense the workout… and make sure the box is sturdy! I don’t want you getting injured now)

If you want to be sure that you are performing these at a moderate intensity, then train like a barbarian and go hard for 30-60 seconds on each one, taking a one minute break before starting the next set.

Strength Training

I always do go on about strength training and how you should always aim to build functional strength. If you have been following that advice, then you will need to maintain the strength that you have built up.

Free weights

If you are not entirely broke then it would be a good idea to purchase a set of iron weights.  These are ideal because you will want to mimic your gym workouts as much as you can.

  • Barbell
  • Dumbells
  • With at least 80kg to use

Bodyweight exercises

I’ve talked about these before and i will be doing so some more soon in the up and coming ebook, but for now here are a few others you can do.

Bodyweight squats with a wall squat

What to do?

Perform a set of 25-30 body-weight squats (squats without weights)

Then move over to the wall and perform a stationary wall squat and hold it for one minute.

Push-ups on an exercise ball

Since this is a home workout routine, we will have to up the ante. Performing push ups on an exercise ball will make it harder, thus working your muscles harder. This will be great for your upper body muscles.

Tricep Dips

Now we have to go truly frugal and start using furniture as gym equipment. Find a chair and place your hands behind you on the end of both sides of the chair, then start performing dips. Now we must up the ante again.

Increase the difficulty

1) Place your feet on a stool. This will work your muscles even more.

2) If you find that too easy then place a weight plate on your lap while you dip.

Jump Lunges

These will work your,

  • Glutes (butt muscles)
  • Hamstrings
  • Quadraceps

10 – 15 reps should be enough for you to feel the burn.

Pull-ups

Do yourslef a favour and get your self the Iron gym extreme pull up bar. This will allow you to perform,

  • Pull-ups
  • Chin ups
  • Press ups
  • Sit-ups

All with one bar!

Single-leg deadlifts

Now for the finale exercise.

  • Stand in front of a bed and place one leg back and up on top of it.
  • Place a chair two feet infront of you
  • Bend down and hold the bottom of the chair
  • Rise up while holding the chair and keep both legs as straight as possible.
  • If you want to work your glutes then squeeze while you perform
  • Stand up to the starting position and then lower the chair to the ground once again to complete the rep.

This is a simple workout you can all do over the next few months and it is quite effective too. Now go and enjoy the start of your weekend.

See you in the comments.

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