With work, family obligations and an odd night-out everyday, it’s probably hard for you to find time to get to the gym on regular basis. That’s why it’s always a great idea to have a back-up workout option that you can do with minimal equipment. In the following workout, the only piece of equipment you need is a chair and half an hour of free time. For each exercise, perform 2 sets of 12 to 15 repetitions (reps).
1) The Plank: Place both feet on the seat of the chair and form a ‘table’ with your body by placing your elbows on the floor in front of the chair (you may wish to put down a towel if you are on a hard floor). Make sure your back isn’t arched and that your whole body forms a straight line. Keep your core muscles tight and hold this position for up to one minute.
Benefits: This total body exercise will work your core muscles as well as your upper body.
2) Pushups: Get into same position as for the plank, but instead as of balancing on your elbows, place your hands on the floor shoulder-width apart. Then, begin to perform a pushup, keeping your feet on the chair. Be sure not to let your back arch while performing this exercise.
Benefits: Your chest muscles will be targeted.
3) One-Legged Squats: Stand a few feet in front of the chair, facing away from it. Place one leg behind you on the seat of the chair and find your balance. Slowly lower your hips as far as you can go, using the muscles in your standing leg. Once at the bottom, carefully rise up again to complete one rep.
Benefits: This is another great action for targeting your gluteus maximus muscle, as well as your hamstrings and quadriceps. Due to nature of this exercise, you will also work on your balance.
Random Tip:Maintain the starting stance and bring both forearms half way up, keeping them parallel to the floor. The fists should be pointed upwards. Just curl the fist up and down several times in a controlled move of the small wrist joint. Make sure to keep the wrist in line with the forearm.
Must Read: Arms Muscle Building Workouts at http://www.weightloss-health.com/arm_muscle_building.htm
4) Triceps Dips: Sit on the chair with your arms at your sides and your palms resting on the edge of the seat. Next, walk your body out from the chair so you are only holding on by your palms. Slowly move your body down, using your triceps to lower yourself and rise up again.
Benefits: You will feel a good burn in the back of your arms (triceps). For an added challenge, you can also put your feet on the seat of another chair or on an exercise ball.
5) Front Raises: Stand up and hold onto the two front legs of the chair with a sturdy grasp. Slowly raise the chair straight out in front of you, from below the waist to your shoulder level and back down again. When you hold the chair right up, hold the position for 15 seconds.
Benefits: This exercise will help you target your frontal deltoids as well as your biceps. It is a form of strength training.
No Excuses: So, when you are pressed for time next, don’t just give up on your workout. With some imagination, you can create your own workout at home using common household objects that will stimulate your body in new ways, thus preventing you from reaching a plateau.
Even if time isn’t a factor and you could have made it to the gym, it’s never a bad idea to take a few sessions away, both to give you a psychological break, as well as to give your body some time away from the customary movements.
Ensure you are using proper form to avoid injuries. Take a day off in between each workout so you don’t risk overtraining.
Random Tip: Take a high protein diet during your workout days. Give adequate rest to your body also. For more on protein rich food, click here
Must Read: Kick start your Home Gym with right equipment and exercise at http://www.weightloss-health.com/home%20gym%20exercise%20equipment.htm