Week 5 Assignment: Part 2

The no-excuses home workout
by Craig Long

(BEFORE)
This workout is designed for those of you who desire a good-looking, healthy body. Many of us let our excuses override our motivation. Have you ever said, “My gym is too far”, “I’m too tired after a hard day at work”, or “I have no equipment”? Most of us have an arsenal of excuses.

Well here is a plan you can do in your home, no equipment necessary. If you commit to a mere 20 minutes three times a week, you can work all major muscle group, which will result in a slimmer and healthier you!

Day 1: Lower Body

Squats – Make sure you are stable and place your feel shoulder width apart. From a standing position squat down until your knees are bent at a 90-degree angle. Hold for a slight pause and then stand back up. Repeat 10 times.

Do 3 sets with 30 to 45 seconds of rest between sets.

Day 2: Upper Body

Push Up – Lie on your belly. Put your hands shoulder width apart with your palms on the floor. Keep your legs and feet together. Keep your abs tight and breathe out as you push up. If this is too hard, you can modify by putting your knees on the floor and do the same.

Try to do three sets of 8 to 15 repetitions with 30 to 45seconds rest between sets.

Day 3: Core

The core of your body is the center. A strong core is crucial for your overall health. A good way to keep our middle strong is the plank exercise. Lie on your belly with your elbows positioned right under your shoulders. Lift your hips and legs off the ground do that you are only supported on your elbows and toes. Hold for a count of 10.

Do 8 to 10 sets with 20 seconds rest between sets.

More exercises

To learn more exercises you can do at home, please visit www.DurhamFitnessChallenge.com.

(AFTER)
This workout is designed for those of you who desire a good-looking, healthy body. Many of us let our excuses override our motivation. Have you ever said,

“My gym is too far”
“I’m too tired after a hard day at work”, or
“I have no equipment”?

Most of us have an arsenal of excuses.

Well here is a plan you can do in your home, no equipment necessary. If you commit to a mere 20 minutes three times a week, you can work all major muscle groups, which will result in a slimmer and healthier you!

Day 1: Lower Body. Squats

  • Make sure you are stable and place your feel shoulder width apart.
  • From a standing position, squat down until your knees are bent at a 90-degree angle
  • Hold for a slight pause and then stand back up. Repeat 10 times.
  • Do 3 sets with 30 to 45 seconds of rest between sets.

Day 2: Upper Body. Push-Ups

  • Lie on your belly.
  • Put your hands shoulder width apart with your palms on the floor.
  • Keep your legs and feet together.
  • Keep your abs tight and breathe out as you push up.
  • If this is too hard, you can modify by putting your knees on the floor and do the same.
  • Try to do three sets of 8 to 15 repetitions with 30 to 45seconds rest between sets.

Day 3: Core. Planks
The core of your body is the center. A strong core is crucial for your overall health. A good way to keep our middle strong is the plank exercise.

  • Lie on your belly with your elbows positioned right under your shoulders.
  • Lift your hips and legs off the ground do that you are only supported on your elbows and toes.
  • Hold for a count of 10.
  • Do 8 to 10 sets with 20 seconds rest between sets.

More exercises: www.DurhamFitnessChallenge.com

Advertisements

About susanrene

sister, runner, friend, lover, learner
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s