I'd like to introduce several exercises that you can do outside the gym. Below are several regimens that utilize your surroundings and time. Staying active while waiting for the subway, working in the office and even while showering is free health insurance!
Lean toward a wall and push, like push-ups, but standing.
Use your imagination with what this man is doing and have fun with exercising.
Raised feet parallel Bar Dips
Crossing your legs keeps the core rigid, supporting you in the movement. Dips are like a massage working the fat out of your back and making you straight and strong. It works your obliques, triceps, the back of your shoulders and your chest! It gives you that great V shape in your torso.
Newbee 5 reps/ 10 sets w/ 1 min. breaks
Advanced 20 reps/ 10 sets w/ 1 min. breaks
Advanced! 30 reps/ 10 sets w/ 1 min. breaks
Push-ups make you very strong in the chest and keep your stomach tight which helps with posture. Bringing the hands close together results in less chest and more arm (tricep) focus. Good for the heart.
Newbee 10 reps/ 10 sets and 1 min. break
Advanced 20 reps/15 sets and 1 min. break
Advanced! 30 reps/ 20 sets and 1 min. break
Standing forward squat stretch
Tightens the gluteus muscles along with the hips, will firm the core and needs 15 mins for both sides. Keep the lower leg aligned with spine while you squat forward on the elevated leg. Hold your arms up to warm up the shoulders and arms. Breathe out while squatting forward.
Newbee 5 mins
Advanced 10 mins
Advanced! 15 mins
You don't need a partner to be able to enjoy these exercises. Incorporating these exercises during a run is the best. Remember to warm up and down.
If you exercise, you feel healthy in body and mind, and it helps you to not feel alone. You will avoid bad habits like shopping and overeating. Sedentary behavior is a downward spiral , whereas exercise will keep you lively.