Workout at Home! #fithamilton

As we are often crunched for time this time of year, our workouts sometimes get pushed aside.  Remember that when our stress levels rise, getting regular exercise becomes even more important.  So, now matter how hectic your schedule, find time to get moving.  If you just can’t get into the gym (and we will miss you!) in the next few weeks, set aside a few minutes at home to give this workout a try!

As always, check with your doctor before starting any new activity.

Warm-up:

March in place, add knees lifts and hamstring curls.  Reach arms up and out, and add some arm circles.  Or, if you have available to you, walk up and down the stairs a few times.

Workout:

Squats with an overhead reach: Squat down, lead with your bum pushing back, reach in the direction of the floor.  Return to standing and reach up overhead.  Add resistance if you have it-hold soup cans, a sturdy book-whatever you can hold securely.  2 sets x 12 reps.

Push up on the floor or against the wall: Relax shoulders down and keep abs pulled in.  Lower chest in the direction of the wall or the floor.  2 sets x 12 reps.

HEART RATE PUSH: Walk up and down those stairs if you have then (holding the rail for safety).  Or, on the spot try some knee lifts and hamstring curls or high or low impact jacks-30-60 secs.

Reverse Shoulder Fly: Grab those soup cans again and have a seat in a chair.  Lean forward from your hips, keeping spine long and pull your arms behind you until your hands disappear from your vision .  2 sets x 12 reps.

Plank: Lay on the floor (or stand by a sturdy kitchen counter) from elbows and toes or knees, and lift into the plank and hold for as long as you can. Repeat 2-3 times.

REPEAT THE HEART RATE PUSH: And then move on to your cooldown once your heart rate and breathing are back to normal.

Cooldown:

Lay down and reach hands and legs away from each other.  Bend knees and let them turn to one side, reaching the opposite arm away.  Take a deep breath and give yourself a hug for fitting in a quick workout!!

 

 

 

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