If ‘new year, new you’ is on your mind, you’re not alone! Here are some easy, expert tips to make weight loss simple and quick (and free)!
Working out is always a challenge. It’s easy to find excuses — there is no gym near you, trainers are too expensive. But actually, you can get a great workout in your own living room for free! Just follow the program below.
Adam Copeland, a Master’s Student in Kinesiology at Penn State tells HollywoodLife.com EXCLUSIVELY:
First: Warm Up and Stretch!
“The first two exercises are a warm up meant to increase your mobility, keep you healthy, and keep you working out. Perform the wall slides and spider stretch before moving onto the rest of the workout.”
Wall Slide: 2 sets of 10 reps — rest 30 seconds
“Sit cross legged against a wall and raise your arms (bent 90-degrees) so that your shoulders, elbows, and wrists all touch the wall. Slide your hands as far up the wall and straighten your arms as much as you can while keeping your shoulders, elbows, and wrists against the wall. Lower to the starting position and repeat. (Tip — See if your range of motion improves from session to session…That’s a good sign!)”
Spider Stretch: 2 sets of 5 reps per leg — rest 60 seconds
“Get into a push up position on the floor, arms and legs straight. Bend your right leg and bring your right foot towards your right hand. Hold and feel a stretch for a moment. Return right leg to starting position. Repeat with left leg. (Tip — If you can get your foot to your hand, then try lowering your hips slightly to increase the stretch.)”
Living Room Workout — Get Fit In 2016
Adam tells us:
“The following four exercises work the entire body. Focus on controlling the movement and using a full range of motion to get the best results of your workout.”
Squat: 3 sets of 10 to 15 reps — rest 60 seconds
“Place your feet just outside your hips and keep your weight on the middle of your feet. Sit your hips back and down slowly until your thighs are parallel to the floor, keeping your chest up. Push down through your feet into the floor and extend your legs to return to the starting position. (Tip — Hold something slightly heavy in front of your chest like a big book or back pack to increase the difficulty.) ”
Push Up: 3 sets of 8 to 10 reps — rest 60 seconds
“Place your hands on the floor slightly wider than shoulder width apart and get into a push up position. Lower your whole body until your upper arms are parallel to the floor. Push down through your hands and extend your arms to return to the starting position. (Tip — If a push up on the floor is too difficult, try doing a push up with your hands on the seat of a sturdy chair or with your hands against the edge of your kitchen counter. The more upright your body, the easier the push up will be.)”
Alternating Reverse Lunge: 3 sets of 10 to 15 reps — rest 60 seconds
“Stand tall with your feet under your hips. With one leg, take a big step back and drop that knee towards the floor without hitting it against the floor. Keep your chest up as you go down. Reverse the motion by pushing down through your front foot and bringing your body up to the starting position. Repeat with the other leg, alternating each rep. (Tip — Holding something slightly heavy at your side, in your hands, will increase the difficulty.) ”
Plank on Elbows: 3 sets of 30 second holds — rest 60 seconds
“Place your elbows under your shoulders and your feet hip width apart. Raise your body into a plank position, keeping your body flat from your shoulders to your feet. Make sure your hips don’t sag towards the floor. (Tip — if 30 seconds is too long, perform 10 second mini-holds until you reach a total of 30 seconds. If 30 seconds is too easy, add 5 seconds to each set and increase as needed.) ”
Are you going to try this living room workout to get fit at home in 2016?