Exercises For Home
Discussion
I need some exercises to do at home. I commute to work, so I'm up at 6 and don't get home till 8. Which means I don't have time for a gym, but I can make the most of my time at home.
I have a cross trainer which I use every day, currently for 40 minutes, but working my way to an hour, varying pace and resistance.
I use a gym ball to do sets of sit ups and push ups. I also use wrist weights whilst doing the trainer and the sit ups.
But I need a bit more variation. Ideas please?
I have a cross trainer which I use every day, currently for 40 minutes, but working my way to an hour, varying pace and resistance.
I use a gym ball to do sets of sit ups and push ups. I also use wrist weights whilst doing the trainer and the sit ups.
But I need a bit more variation. Ideas please?
cs02rm0 said:
Buy some free weights, not expensive and will give you lots more opportunity for variation?
I always associate free weights with muscle building - Makes me think of Madonna arms, and I really don't want muscles. Am I wrong in my thinking? If I did use them it would be for toning purposes - what exercises would I use to provide more definition?
Broadly speaking, you would do compound or multi-joint exercises (e.g. squat or deadlift) with heavier weights and lower repetitions (say 6-10 reps) to build muscle mass and isolation exercises (e.g. dumbbell curls or calf raises) with lighter weights and higher repetitions (e.g. 12-20 reps) to add definition.
You have to have muscles in the first place before you can define them though...
How about this as a 30-minute workout:
1) Bodyweight squats x10
2) Crunches x10
3) Pushups x10
4) Supermans x10
5) Bench dips x10
Try 5 circuits non-stop and then get on your cross-trainer at a fast pace.
Buy yourself an exercise (medicine) ball, say 6-7kg in weight - make sure you get a good quality rubber one with handles. You can then add weight to lots of different exercises to make them harder as you get stronger and fitter.
You have to have muscles in the first place before you can define them though...
How about this as a 30-minute workout:
1) Bodyweight squats x10
2) Crunches x10
3) Pushups x10
4) Supermans x10
5) Bench dips x10
Try 5 circuits non-stop and then get on your cross-trainer at a fast pace.
Buy yourself an exercise (medicine) ball, say 6-7kg in weight - make sure you get a good quality rubber one with handles. You can then add weight to lots of different exercises to make them harder as you get stronger and fitter.
It makes me smile when someone says they're concerned about getting 'too much muscle'. It takes a heck of a lot of work and strict nutrition to get to a point where anyone would notice.
Some kind of resistance training is excellent for reducing body fat and should be included in pretty much anyone's fat-loss regime.
Some kind of resistance training is excellent for reducing body fat and should be included in pretty much anyone's fat-loss regime.
te spelling
Herbie58 said:
Thanks Animal.
That all sounds quite do-able - but what are supermans and bench dips?
Does it make any difference for men v women or are these just good general exercises?
Sorry!That all sounds quite do-able - but what are supermans and bench dips?
Does it make any difference for men v women or are these just good general exercises?
Supermans:
1) Lie on your front on the floor with your legs straight and your arms straight out above your head. It's OK to keep a slight bend in your limbs, but the greater the bend the easier the exercise.
2) Slowly and under control, simultaneously raise both arms and legs - you're only looking to raise by 6" or so.
3) Lower your arms and legs slowly and under control back to the start.
There's no need to move your head, and you certainly don't want to strain your neck so be careful! If this is too difficult, you can start by just raising your upper body and have your hands at your temples (like if you were doing a crunch or sit-up).
Bench Dip:
You need a chair, coffee table, bed or sofa for this.
1) Sit on the edge with your hands just slightly wider than your bum (you may need to adjust your hand width). Your legs should be out in front of you, slightly bent and with feet on the floor.
2) Using your arms, raise yourself up off the edge and push your bum slightly forwards.
3) Lower yourself all the way down to the floor if possible (in reality, just until you feel a stretch in your chest/shoulders) and press up again until your arms are straight.
You make these easier by bending your legs more and bringing your feet closer to your body. Conversely, you can make this exercise harder by moving your feet further away, and then raising your feet higher (by resting them on a chair, for example).
There are lots of examples of these exercises on YouTube, and both can be modified to work on a Swiss ball if you're feeling up to it!
HTH,
Animal
JakeR: It was probably me that suggested Ross, I can't stop going on about him - he's a machine!
Edited by Animal on Friday 8th January 18:06
Edited by Animal on Friday 8th January 18:06
Animal said:
JakeR: It was probably me that suggested Ross, I can't stop going on about him - he's a machine!
It was you! But by jove, you're right, I am doing one of his 50 day plan things at the moment and it's bloody killing me. In a good way 
OK, I'm not the fittest bloke in the world, and I am training as hard as I can, but I really run out of gas towards the end! I suppose that means its working!
I thank you for the recommendation, its awesome. I am currently enjoying the wheel rollout things. I cant get anywhere near Mr Enamait's ability (of course!!) but it is an awesome bit of (very cheap) kit. Highly recommend it to the OP for home use...
heres a vid http://www.youtube.com/watch?v=YmPxIUt7AEw
and here's what I bought:
http://www.fitnessmegastore.co.uk/accessories-26/o...
cheers
JakeR
Edited by JakeR on Friday 8th January 18:18
K87 said:
Anyone know where I can get the never gymless book from in the uk without having to ship from America?
I think Ross publishes this himself, so the only place is direct from him. He's very good though, delivered to me within about a week. Might buy Never Gymless from him over the weekend actually!Best,
Animal
Animal said:
K87 said:
Anyone know where I can get the never gymless book from in the uk without having to ship from America?
I think Ross publishes this himself, so the only place is direct from him. He's very good though, delivered to me within about a week. Gassing Station | Health Matters | Top of Page | What's New | My Stuff