Today’s blog is for the “homebody.” You know who you are, and sometimes it’s me.
I’ve become fairly good at using what I have around the house. I will be giving a few examples of exercises that I love to do around the house, and guess what? They make me sore (in a good way) the next day, so I know they work.
A few things to keep in mind before we begin:
Leg zone 1 = legs at shoulder width (focuses more on the butt)
Leg zone 2 = legs about 4-5 inches wider than shoulders. (focuses more on inner thighs)
Light weights + many repetitions = aiming to tone muscles
Heavy weights + less repetitions = aiming to build muscles
Some of my favourite home exercises:
-Start by using your stairs for the warm up! I do about 10 up and downs (Meaning 10 times going all the way up and 10 going back down— not 10 all together.)
Going up: 1, 2 and 3 will be regular running, one step at a time OR skipping a step each time.
4 and 5 – hopping up, one step at a time, with feet together.
6 – hopping one foot and
7- you’ll change feet and hop on the other.
Take a break for the 8th one and do a regular jog up. The one footers will be tough.
9 and 10 – go up alternating between feet together and feet apart. So you’ll be doing a lateral switch on each stair. Each time you hit a new stair, you’ll have your feet together and you’ll stay there for two jumps (a jumping jack without the arms. OR challenge your coordination and add the arms, just be careful to not trip going up.
Going down – Don’t do anything fancy, just regular running to avoid tumbles!
That should get your heart rate right up there! It’s important to always do a warm up so you don’t pull muscles.
NOW, let’s kill your legs some more 🙂 Next comes squats (my favourite.)
For beginners, bodyweight (no additional weight) squats might be enough for you. I urge you to watch this video on how to do a proper squat before beginning.
If you are not using a weight, I recommend doing 30 in a row or however many you’re comfortable with, switching your leg zone in the middle.
Those of you wanting to use weights, it’s time to choose your weighted item! Don’t go buying things to work out. The point of this blog is to keep it cheep and challenging. I’ve been using a case of 12, 2L Perrier bottles because I find it is a good weight for what I want to do. Don’t go overboard!! If you body tells you no, listen. Because this is a fairly light weight but still challenges me, I do about 20 squats in a row for 4 reps. Take 20-30 seconds between each rep.
Keeping this squat position in mind, do 20 jumps landing in this squat. Right after, time yourself for 30 seconds and run on the spot with high knees. THIS WILL FEEL HARD. Keep your knees up as high and for as long as you can.
Lastly for today, I want to focus on the lower part of your legs. This is the part that looks great in a high heel— your calves. Grab onto a railing or do it without. (You’ll challenge your core muscles if you don’t hold anything— an added bonus 😉 ). You will be going high up on your toes and then lowering down (without touching your heel to the ground if possible), and you’ll do this 20 times. These are called calf presses or relevés to dancers. Do them slowly, counting for 1 count up and three counts going down.
*CHALLENGE: If 20 isn’t enough for you, do 20 more at a faster pace! You will feel the burn.
That’s it! I highly recommending doing more every day, but I think this is a good starting point for both beginners and people with some workout experience.
Next week I’ll be tackling a new audience and new muscle groups.