- PhillyFIT EVENTS
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By Samantha Clayton
Fitness Expert and Senior Director of Fitness Education at Herbalife
No time or money to spend at the gym? Here is a wonderful on-the-go workout that you can do at a time that’s convenient for you, in the comfort of your own home. Put together by Fitness Expert and Senior Director of Fitness Education at Herbalife Samantha Clayton, this quick twenty-minute routine will keep you fit without that pricey gym membership.
This workout is a total body blast. Once you are done you will have worked all major muscle groups.
Perform each exercise for forty-five seconds.
Take no rest in between each exercise. Once you have completed all seven moves, rest for one minute and repeat the workout three times.
You can use just your body weight or use a set of dumbbells.
You will need a chair or park bench for the triceps dip.
This is a simple and classic exercise that we all do every day when we go to sit down in a chair, making it a perfect functional exercise of everyday living. Squats simultaneously tone your butt and legs and because they work such a large muscle group, you can burn a good amount of calories!
How to do: Stand up tall with your feet hip width apart. You can have your hands on your hips or straight out in front of you. Bend your knees keeping your body weight in your heels as if you are going to sit in a chair. As you reach sitting position (ninety-degree angle) come back to standing.
Extra tips: You can squat slightly lower than ninety if your range of motion allows. Add weights once you can master a perfect functional body weight squat.
This move is great for targeting your core muscles, especially your rectus abdominals (muscles at the front of your tummy) and obliques (at the side).
How to do: Lie flat with your back on the floor, lower back pressed towards the ground. Place your hands on either side of your head, but be sure not to strain your neck during this exercise. Gently lift up so that you are in a crunch position, and lift your feet off of the ground so that your lower legs are parallel to the floor. Simultaneously, move your legs as if you were riding a bike. Bring your opposite elbow and opposite knee close together, and then switch sides.
(equipment needed: A chair)
This move will challenge your shoulders and strengthen the triceps muscle located at the back of your arm.
How to do: Place your hands on the chair for support and walk your feet out in front until you are in a position with your thighs parallel to the floor and knees are slightly bent. Bend the arms at the elbow and lower your body down. Bend so that the elbows are going behind you not out to the side, lower a few inches supporting your body weight with your arms, then push back to the starting point.
This move will target your abs.
How to do: Go back to lying on the floor with lower back pressing towards the ground. Your knees should be bent and feet flat on the floor. Place your hands on either side of your head, but don’t strain your neck in any way. Lift up so that your upper back comes up off the floor. Your abs should be doing all the work to lift, no cheating! Lower back down and repeat.
The deadlift is an excellent exercise for your hamstrings (back of your legs), butt, and lower back. But because this move involves a forward-leaning stance, good form is essential to keep your body safe and to get you the maximum benefits from the exercise.
How to do: Start by standing with your feet hip width apart and place your hands on your thighs. Keeping your back flat with a neutral spine, engage your core muscles and push your hips back as you lower your torso, letting your hands slide down to your shins (or as far as you can go while keeping a flat back). With your body weight in your heels, begin to rise back up, squeezing your gluts at the top of the movement.
Practice makes progress: Master this movement without weights and then do it with dumbbells or a weighted bar, ensuring that you keep the weights close to your thighs and don’t hyperextend your back. Keep a very slight bend in the knees as you go through this movement.
This move is fantastic because it really works your core muscles, hamstrings, and glutes. It’s easy to do and requires no equipment.
How to do: Start out by lying flat on the floor with your back on the ground. Bend one knee at a time and place your feet flat on the floor. Your heels should be about 12 inches away from your glutes, hip width apart. Get comfortable in this position. The aim is to lift your hips up off the floor into a bridge position. Push through your heels to lift your butt off the floor. At the top of the movement pause and squeeze your glutes then gently lower back down.
Helpful tip: Don’t push up too high as you will stress your lower back. Also ensure your body weight is distributed through your heels and upper back. At no time should you feel like your body weight is on your neck.
Have fun and listen to your body. This routine can be done in about twenty minutes, but if you only have ten, do as much as you can manage – a little physical activity is always better than none at all!