Don’t wanna workout in the cold? Us either. Convert your living room into a gym with this super-simple, all-over body blast. Bonus: When you’re ready to collapse, your couch will be right there to catch ya!
Warm Up:
Get those muscles loose by spending five minutes on cardio. A walk around the block works. Or stay inside and jog in place, walk up and down the stairs or do tonsa jumping jacks. Now you’re ready!
Instructions:
Celeb trainer Valerie Waters recommends doing 12-15 reps for leg exercises, 8-10 reps for arms and 15-20 for abs. For frog jumps, mountain climbers and scissor jumps you should repeat as many time as you can in 30 seconds.
Start out by doing the circuit once. After a few weeks, you can repeat the circuit 3-4 times through.
Dips:
Sit on the edge of a sturdy chair (not your grandma’s rocker!) with your legs parallel to the floor. Firmly grip the edge of the chair and scoot your butt off. Bend your elbows, and then slowly straighten your arms. That’s one!
Frog jumps:
Stand with your legs slightly wider than hip width. Tuck your butt in and bend at the knees until your hands touch the floor. Jump as high as you can, raising your hands up above your head.
Drawbridges:
Lie down with your back on the floor. Bend your knees and plant your feet on the ground, about hips-width apart. Keep your arms on the floor, next to your body. Pull your bellybutton in (imagine you’re trying to make it touch your spine). Use your arms to support yourself and clench your butt and raise your hips off the ground. Slowly lower yourself back down. Repeat.
Leg lifts:
Lie on your right side, with your legs stacked on top of each other. Your left arm can be propped in front of your waist for support and your right arm should be extended out past your ear on the floor. Lift your left leg up (without twisting your hips!) and slowly drop it down. Repeat on the right side.
Mountain climbers:
Get in a pushup position. Bend your left leg, so your knee comes toward your chest. Push off your left leg, so it straightens out. At the same time, bend your right knee so it comes up near your chest. Keep switching quickly between the two legs.
Bicycles:
Lie on your back, with your hands clasped behind your head. Bend your right knee, while crunching your abs. Twist your torso so your left elbow touches your right knee just above your belly button. Slowly switch sides and repeat.
Scissor jumps:
Put hands on hips. Step forward about 2-3 feet with your left leg. Jump up, switch your legs mid-air and land with your right leg in front. Make sure you bend both knees at the end to get a little lunge action in. Repeat!
Squats:
Stand with feet slightly more than hip-width apart. Bend your knees so your thighs are parallel with the ground. Slowly stand back up.
Reach ‘n’ kicks:
Get on all fours, with hands shoulder-width apart and knees hip-width apart. Your hands and knees should be in a line. Slowly extend your left arm in front of you. At the same time, slowly kick your right leg behind you. Take a breath, and place hand and knee back where they started. Repeat on the other side.
Check back in a couple weeks to get some bonus exercises!
BY ADMIN ON 11/1/2007 12:02:25 PM 59 COMMENTS