4 Workouts You Can do at Home!

The holidays are right around the corner and that means plenty of delicious food to eat. Of course, that also means watching your weight over the next few weeks as well and staying in shape. Here are some easy workouts you can do at home to help you stay in shape this season.

Core Workout – Strengthen Your Abs, Back, Torso and Chest

 

  • Sit-ups: Start with a number you are comfortable with, like 15 or 20. Eventually work your way up to 45 or 50. Repeat 2-3 times.
  • Crunches: For this exercise, shoot for 3 sets of 20. This exercise helps the strengthen the deeper, smaller muscles of your abdomen.
  • Bicycles: Lie on the floor, on your back, with your knees bent and place your hands behind your head. Begin pumping your legs in the classic bicycle motion, vigorously, for 1 minute. Repeat 2-3 times.

Circuit Training – Strengthen Your Heart and Increase Your Strength

  • Choose 3-4 cardio exercises. These can be jumping rope, jogging in place, jumping jacks, burpees, step-ups, mountain climbers, etc.
  • Then choose 3-4 strength training exercises such as squats, pushups, abdominal crunches, lunges, planks, triceps dips, wall sits, etc.
  • Alternate between strength training and cardio exercises. Do 30-second bursts of each for 3-4 minutes. Repeat the circuit 2-3 times.

Lower Body – Provide a Firm Foundation for Your Body

  • Lunges: this exercise helps builds your glute muscles and thighs. Use a wall or chair for balance if you need to. Do 2-3 sets of 10-12 on each leg.
  • Squats: To work the major muscles in your lower body, squats are the way to go. Keep your back straight and feet shoulder-length apart and drop your seat to knee height. Do 2-3 sets of 10.
  • High knees: A great way to tone your legs. Jog in place for one minute, lifting each knee as high as you can.

Upper Body – Strengthen Your Arms

  • Bicep curls: Take one dumbbell in each hand and maintain good posture as you raise and lower the weights, bending at the elbow. Do 2-3 sets of 10-12 reps. Increase the weight when you can do the exercise with ease.
  • Lateral raises: Take a dumbbell in each hand with your palms facing inward. Raise your straight arms to shoulder height and lower slowly. Do 2-3 sets of 10-12 reps.
  • Triceps dips: Take a stable chair and place your hands on the seat near your hips. Press into your palms to lift your body and slide forward far enough that your butt clears the edge of the chair, bending your elbows between 45-90 degrees, then slowly push yourself back up. Complete 2-3 sets of 10-12 reps.

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