Motivational Monday: Getting a Great Workout at Home - Valley News Live - KVLY/KXJB - Fargo/Grand Forks

Motivational Monday: Getting a Great Workout at Home

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With your busy daily schedule it can be hard to find time or motivation to head to the gym, or maybe you don't want to buy a gym membership. Whatever the reason, you don't have to miss out on a workout anymore.

Trainers at Family Wellness recommend the following simple workouts that can be done at home or even the office:

  • First, start with a warm-up, do 2 sets of jumping jacks for 30 seconds each.
  • Arms: Curl your biceps for 2 sets of 10 reps. (If you don't have dumb bells you can use soup cans, laundry detergent containers, water jugs, or whatever's comfortable.) Do 2 sets of 10 push-ups, finally chair dip for 2 sets of 10 reps.
  • Legs: do body weight squats for 2 sets of 10 reps, alternate leg lunges for 2 sets of 13 reps, hold a wall sit pose for 2 sets of 20 seconds, and hold a seated leg extension for 2 sets of 20 seconds.
  • Abs: laying on your stomach hold a plank position for 2 sets of 20 seconds, hold a superman pose for 2 sets of 15 seconds, switching to your back complete side to side crunches for 2 sets of 16 reps, finally do leg lifts for 2 sets of 10 reps.
  • Cardio: Stand up/sit down with a chair for 2 sets of 15 reps, step up and down stairs for 2 sets each lasting 30 seconds, lay on your stomach and do mountain climbers for 2 sets of 15 reps, also do burpees for 2 sets of 15 reps.
  • Cool Down: after your workout fold laundry, put away dishes or just do some simple household chores to relax your body after the workout.

Your workout can be adjusted to your comfort level, feel free to add or decrease the amount of reps or sets. As always if you need further help ask the trainers at Family Wellness or your local gym.

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