Health and Fitnes: Whole body living room workout
The Fitness Trail
A great way to supplement your health club or fitness studio workouts is to have a viable workout alternative to perform in the comfort of your own home. “The Living Room Workout” is designed to be performed in your ‘living room” or any room of your home which will provide a safe, well ventilated exercise environment with no obstacles in your way. Before beginning any exercise program, you should consult a physician.
Equipment suggested for this workout – Exercise mat, resistive tubing of various resistance levels, stability balls, mini balls, dumbbells, medicine balls, and proper exercise shoes, and clothing that is breathable and enables you to move freely. Also, have water and a towel handy.
The Living Room Workout
Muscular Strength Training – 30-60 minutes -Complete each exercise with control, think two counts each direction, and move immediately to the following exercise, if possible, permitting approximately 15 seconds of active recovery between exercises. This workout may be performed two-three times per week.
Since the entire series of exercises may only take ten minutes, if you would like to burn more calories, perform these exercises in a circuit format by repeating the entire sequence two to five times. You should be able to say your name and telephone number throughout.
Warm-up – Always begin the workout with a thorough warm up. Walk around the room for five-ten minutes. Try walking in circles, figure 8’s, the length of the room, width of the room, marching in place or forward/backward to elevate the body’s core temperature. Include arm reaches, toward the ceiling, swinging arms forward/backward with control, arm circles and knee lifts, low step kicks, and step touches until you feel mild perspiration occur.
Squats- Perform one set of 8-12 repetitions. You can use a sturdy chair which will enable you to sit down and stand without discomfort to the knees or back if you cannot perform a free-standing squat.
-Stand with your feet more than shoulder distance apart, all ten toes pointed forward, shoulders rotated back/down, rib cage lifted and the navel pulled toward the spine.
-Hinging from the hip joint, with your body weight in your heels, sit back from the hips as though you were going to sit down in a chair, no lower than a 90 degree angle at the knee joint.
-Keep chest away from thighs.
-Then, drive through your heels and stand up without locking the knees.
-Once you can complete this exercise easily, you can gradually add dumbbells/barbells to increase intensity.
(Works the quadriceps /hamstrings/gluteus maximus as prime movers; abductors/core muscles as stabilizers.)
Pushups – Perform one set of 8-12 repetitions from the floor, full or modified, or less intense version from a sturdy countertop or bench.
-Begin on the hands/knees, shoulders rotated back/down, rib cage lifted and the navel pulled toward the spine.
-Create a diagonal line from the top of the head to the tailbone, tuck the toes under and lift the knees for a full pushup, keep the knees on the floor for a modified version.
-Lower the entire body toward the floor until your chest would touch an imaginary baseball, and then push your body up until the arms are fully extended without locking the elbow joint.
-Keep your head/neck in neutral.
-Relax shoulders away from the ears to keep the pectoralis muscles engaged.
-The buttocks must remain out of the air. (Works the pectoralis, deltoids and triceps as prime movers and the shoulder girdle/core muscles as stabilizers.)
Standing V-Raise with light-moderate dumbbells- Perform one set of 8-12 repetitions.
-Standing with the feet shoulder-width apart, shoulders rotated back/down, rib cage lifted and the navel pulled toward the spine.
-Begin with the arms fully extended in front of the thighs and the thumbs facing the ceiling.
– Lift the arms from the shoulder joint in a V-formation to shoulder height and back down. (Works the deltoids as prime movers and the rotator cuff/core muscles as stabilizers.)
Repeat another set of 8-12 repetitions of squats and pushups
Seated Row on a stability ball with tubing anchored around a sturdy railing/banister- Perform one set of 8-12 repetitions.
-Begin seated on a stability ball which will keep your knee joint at a 90 degree angle.
-Stabilize on the ball with the shoulders rotated back/down, rib cage lifted and the navel pulled toward the spine.
-Hold the tubing handles, move back far enough from the anchor preventing any slack in the tubing with the arms fully extended at shoulder height.
-Palms facing the sides of the torso; row the arms back, driving the elbows back and retracting the shoulder blades.
-Then, return to the beginning position. (Works the latissimus dorsi/trapezius muscles as prime movers and the core muscles as stabilizers.)
Standing Bicep Curls with tubing – Perform one set of 8-12 repetitions.
-Place the tubing under the arch of both feet with the feet together.
-Hold the tubing in your hands, palms facing forward and the arms extended naturally by the sides of the body, arm pits closed.
-Standing, shoulders rotated back/down, rib cage lifted and navel pulled toward the spine.
-Curl the arms 30 degrees from the shoulder joint and then resist the tubing’s pull as you return to the beginning position. (Works the bicep muscles as prime movers and the core as stabilizers.)
Abdominals/Core – Perform after completing the muscular strength training segment
Supine Bicycles with Reverse Curls – one to three sets of 8-12 repetitions (right-center-left-center equals one repetition).
-Lying supine, place the legs in a 90 degree angle at the knee joint with the lower legs parallel to the floor.
-Shoulders rotated back/down, rib cage lifted and the navel pulled toward the spine with the fingertips placed by the ears, the elbows wide and the head resting in the fingertips.
-Rotate the left shoulder toward the right hip bone as the right knee comes toward the chest.
-Return to the center and perform a reverse curl by lifting the hips off the floor until you could slip a piece of paper under your tailbone, then repeat on the other side.
(Works the inner/outer core unit muscles, which includes the abdominals.)
Flexibility -Perform after completing the entire workout
Stretch all major muscle groups of the body. Hold each of stretches 15-30 seconds, just to the point of tightness, never pain.
For detailed information on how to properly perform any of the exercises included within this workout, please contact Jackie Wright at her email address at NSFGL@comcast.net,
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