5 Quick and Easy Exercises at Home For A Total Body Workoutby Joanna Galli
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You don’t need an expensive gym membership or bulky equipment in your home to get a good workout. Grab some common items you have in your home and get ready to sculpt your body! Try the following fun workout three times a week and add some cardio to mix it up and burn some serious calories. Turn on the tunes and dance with your kids - great fun and burns calories too!
Bottled Water Biceps
All you need are two water bottles to workout the muscles in your upper arms. The weight you choose depends on your fitness level. As you progress, add heavier bottles to your routine. Stand with feet hip width apart. Bend knees slightly, tuck your pelvis under, and tighten abs. Pin your elbows to your sides and lift the bottles up for a count of three and down for a count of three. Aim for 3 sets of 10 reps.
Grab two of your laundry detergent bottles to work your deltoids, a muscle in the shoulder joint. Again, assume the same stance as above. This time, hold arms down at your sides, elbows slightly bent. For a count of three, lift arms up and to the sides, only to shoulder level. Then slowly lower arms for a count of three. Perform 2-3 sets of 8 reps.
Tennis Ball Triceps
You will need 2-4 tennis balls to firm the muscles in the back of your arms. Bend and rest your right knee and right arm on a chair while your left leg and left arm are straight. Hold 1-2 tennis balls in your left hand. Lift your left elbow behind you and to the sky and hold it there for the whole exercise. Then straighten your arm back while you squeeze the balls and tighten your triceps. Hold for a count of 5 at the top, and then lower. Do 3 sets of 8 reps and then switch sides.
Arm Chair Abs
You can tone your abs in the privacy of your own living room. All you need is the arm of a couch. Place the middle of your back on the arm rest. Bend your knees slightly until you feel comfortable. Stack your hands on the back of your head for support. Keeping your torso in a straight line, lean back slightly while you inhale, and then lift back up as you exhale. Make sure to use your abdominal muscles when you come up and not your legs. Do as many reps as you can during commercials (which are about 2 minutes each).
To tighten your butt (and your thighs), all you need is a broom stick. Stand with feet shoulder width apart. Abs in, pelvis tucked under. Rest the broomstick on your upper back muscles. Squat down as if you were about to sit in a chair. Hold for a second, and then rise back up squeezing your butt. Do 3 sets of 10 reps. Bonus - lift the broom over your head while you squat to get in some shoulder work.
At the end of the workout - don't forget to cool down! Stretch out your muscles...you deserve it!