Q: Gina, I am having a hard time with my finances and I know that many people are facing the effects of the recession. I am thinking about canceling my gym membership, but only if I know that I can still maintain my fitness goals and make things possible without a gym. Is this possible and do you have any suggestions?
A: Absolutely!!! This does not have to be the reason to stop exercising. You can have effective workouts at home, even without dumbbells, barbells, nautilus machines, or cardio equipment. What matters is that you engage your muscles and follow some kind of program!! If you think that you can and will still be able to motivate yourself at home, go for it. All you need to do is be sure to get it in and keep your intensity high.
Bodyweight exercises are great. Even with a gym, this is what I do all the time. I use tons of bodyweight exercises and rely on my mind muscle connection to get the job done. The biggest issue with working out at home is that most people find the motivation is not there. If you are not one of those people, you can definitely get it done!! Hopefully with my membership and motivation, it is enough of a supplement to keep you going and motivated to get it done without a gym!
There are so many strength training exercises that you can do with your own bodyweight. These can be done with equipment, but also without any.
Try this simple bodyweight circuit routine that can easily be done at home!
Do each exercise for 30 seconds without resting in between exercises. Go from one exercise to the next without rest but be sure to use proper form and squeeze. Focus on that mind muscle connection!
Warm up for 5 – 10 minutes with a light cardio such as walking or jogging in place, followed by static stretches. You can even, take a walk or jog around the block to warm up.
Regular push ups: 30 seconds
Jumping jacks: 30 seconds
stationary squats: 30 seconds
Jump rope: 30 seconds
Jumping jacks: 30 seconds
Forward lunges: 30 seconds
Regular push ups: 30 seconds
Jump Squats: 30 seconds
Run in place: 30 seconds
Rest: 1 minute
***Repeat 3 – 5 times
You can also do this circuit by reps and not time. For example instead of doing it for 30 seconds, do 20 reps of each and move on to the next exercise. The biggest thing is to have fun with it and keep it challenging!
Make sure to cool down by a light walk (in place or around the block) and finish up with stretching!
To keep things challenging, you may want to add or replace some of the exercises with side lunges for the forward lunges or running in place with high knees for the jumping jacks.
Another option is to rotate other exercises in to your routine. Examples are wall sits – two-legged and single-legged, walking lunges and running stairs. You can also purchase some dumbells and start with curls or presses in between exercises…
Little by little change and add things to keep it fun and challenging!
You can also increase the number of sets. If you have completed 5 cycles of this routine, then try for 6 or 7.
Increasing the total time for each movement is another variation. By extending 30 seconds to 35 seconds, or 20 reps for 25 reps.
Have fun!!! Keep me posted
-G
