Ok back to it! We have a lot of time on our hands these days so we might as well fill it up with meaningful things that help us get through this. I have been fortunate to work at a high school that has just renovated their gym and I used it 4 days a week for free! Now with school being closed I am not able to go to the gym but I’m not going to let this stop me. Any exercise can be modified to do with limited or no equipment at all. You can use hand weights, exercise balls, kettle bells, medicine balls, canned goods and even small children. LOL! You just need to be creative, search the internet for modifications and jump right in.

I will post my workouts for 7 days. cycle through them for a few weeks modifying where necessary. I will post another 7 day series in a few weeks to keep the work outs fresh and not boring. Once a few series are posted feel free to mix and match to personalize them and start stream lining what your body needs going forward.

For today’s workout I focused on lower body. The equipment used was 20 lb kettle bell, red TheraBand, large exercise ball, 5 lb leg/wrist weights and a yoga mat. I don’t own an exericise bike or a treadmill but I do live in a house with 4 sets of stairs so there is my warm up!

Each exercise has a video link included on the exercise name or a static picture explaining how to do the exercise.

HAVE FUN!!!!

Lets begin!

WARM UP

Start with a 10 minute warm up. I set my fitbit timer for 10 minutes and walk my stairs for 10 minutes. Nico, our Boston Terrier usually joins me in this! If you don’t have stairs march in place to your favourite music or go for a short walk outside and take advantage of some vitamin D whilst you are at it!! Once that is done do some light stretching.  I like to follow the one below.

EXERCISE

Squats

Do 3 sets, 8-10 reps each

  • I used a 20lb kettle bell but you can use anything that you feel will challenge you including your own body weight as seen in the video link.
  • If you have difficulty with balance feel free to stabilize yourself with the back of a chair or wall
  • Find a foot stance that feels best for you
  • Pointing your toes slightly outwards helps. If you’re not sure what’s best, start by putting your feet shoulder width apart and toes pointed slightly outwards
  • Tense your abs like someone is about to punch you
  • Look straight ahead
  • “Sit back” – make sure to move your butt backward Like your going to sit in a chair, don’t just bend your knees
  • Be careful to keep your knees in line with your toes, don’t let them cave in
  • Look straight ahead and don’t round your back
  • Clench those butt cheeks and using your thigh muscles push yourself back up

Leg Curl

Do 3 sets, 12-15 reps each side

  • I used a red TheraBand to increase resistance but it can be done without any equipment at all
  • If you have difficulty with balance feel free to stabilize yourself with the back of a chair or wall
  • Stand with your feet hip-width apart. Shift your weight onto your left leg
  • Slowly bend your right knee, bringing your heel toward your butt. Keep your thighs parallel
  • Slowly lower your foot
  • Repeat with the other leg

Leg Extension

Do 3 sets, 12-15 reps each side

  • I used a red TheraBand to increase resistance but it can be done without any equipment at all
  • I tied my theraband to the back of a chair, sat down and twisted the band and put my foot through the loop so the band crossed on the top of my foot to secure it
  • Sit on the chair with legs flat on the floor
  • Slowly raise your foot so your leg is extended
  • Return foot to the floor
  • Repeat on the other leg

Calf Raise

Do 3 sets, 15-20 reps each side

  • I put my leg weights on for this one but again it can be done without any weight at all.
  • I chose to do these on a step but it can also be done on flat ground
  • Stand on the edge of a step with the ball of your foot on the step and your heel hanging over the edge. Slowly raise your body weight like you are going on your tippy toes.
  • Slowly lower your self and repeat

 

Plank

Do 3 sets, 60 sec

  • The plank has many variations but I prefer the one below

Alternating Twist Crunch

Do 3 sets, 20 reps each side

  • This was originally Twisting Hanging Knee Raise but I have nothing at home other than a tree to hang from so twisting crunch it is!
  • Similar to a sit up, lay on your back on the floor and cross your arms
  • Bring your upper body up twisting at the waist. At the same time bring the opposite knee up toward your chest and touch your elbow to the knee
  • Repeat each side

Finish workout with a nice stretch and a tall glass of water. Congratulations, you did it!!!