The goal of this workout is to strengthen and stretch your body. You develop muscles that increase the body’s metabolic rate, the bones become strong and you look and feel better.

Myth: The best time to exercise is early in the morning.
Fact: The best time is the time that works for you and fits into your schedule. Make use of small available opportunities – before lunch, or while waiting for an appointment.

Myth: Stretching is not a fitness component.
Most postural problems are a result of poor alignment caused by tightness in the muscles. Stretching is one of the key components of a balanced fitness program. It prevents injury, increases the range of movement and improves posture.

Box
Progress gradually. As you get comfortable with the exercises, increase resistance and intensity so that your muscles stay challenged.

The 20-minute indoor cardio-blast
March/ brisk walk: 5minutes
Jog in place: 5 minutes
Knee lifts: 5 minutes
Jog: 4 minutes
March in place: 1 minute

The Home Workout @ 20-minutes:

Warm-up: Start with a 5 minute warm-up by walking/ marching briskly.

Frequency: Thrice a week, on alternate days.

Home props
• Two 500ml water bottles
• a chair
• a wall
• a ball
• a bath towel
• a ledge/ an elevated platform

Exercise description

Prop: Two water bottles

Bent-over rows (works the mid-back)
Stand tall lean slightly forward from your hips. Hold water bottles in each hand. Keeping elbows slightly bent, slowly, lift your hands squeezing your shoulder-blades and then lower. Do 2 sets of 12-16 counts.

Shoulder shrugs (works the upper back)
Stand tall. Hold water bottles in each hand. Lift your shoulders (like a shrug) and then lower. Do 2 sets of 12-16 counts.

Waist bends (works the waist)
Stand tall with water bottles in each hand. Bend from your waist to the right and return back to the upright position. Repeat 12-16-counts and switch sides.

Prop: A chair
Leg extension (works the front of the thigh)
Sit in chair, abs in. Extend left leg until level with hip. Hold for 2 seconds, repeat with the other leg. Do 2 sets of 12-16 counts on each leg.

Chair dips (works the triceps)
With your back to a chair, position your feet in front of you. Grip the edge of the chair and bend your elbows so that you descend towards the floor. Use your triceps to push back up to starting position. Do 2 sets of 12-16 counts.

Prop: A wall
Wall sit (works the hip and thighs)
Lean with your back against the wall. Bend your knees forming a 90-degree angle and lower yourself as though you are sitting on an imaginary chair. Hold in this position for as 30 to 50 seconds.

Wall press-ups (works the front of the shoulder, chest, triceps)
Stand tall facing the wall. Place your hands on the wall (keeping them wider than shoulder-width apart). Bend your elbows as you bring your chest closer towards the wall and then return to starting position. Do 2 sets of 12-16 counts.

Wall butt raises (works the hips and back of the thighs)
Lie on your back, bend your knees to a 90-degree angle and place your feet on the wall. Push your feet against the wall and raise your hips off the floor and then lower down. Do 2 sets of 12-16 counts.

Prop: A bath towel
Single leg hamstring and calf stretch (leg stretch)
Lie on a mat or carpet. Extend the right leg up and place a bath towel around your right foot. Hold the ends of the towel and straighten your leg. Hold for 10-30 seconds and then switch legs.

Tricep stretch (arm stretch)
Extend right arm and bend the elbow, drop the hand behind your head. Hold the towel in your left hand and then bend the elbow behind your back. Hold the towel with your right palm. Hold for 10-30 seconds and then switch arms.

Prop: A Ledge/ elevated platform
Calf raise (works the calves)
Stand with your heels off the edge of a ledge or a stair case. Now, slowly raise yourself up on your toes (tensing your calf muscle) and then lower down. Hold for 10-30 seconds and then switch legs.

Calf stretch (calf stretch)
Stand with the right leg on the ledge and left heel off the ledge. Hold for 10- 30 seconds. Switch legs.

Prop: A ball
Isometric pectoral contraction (works the chest)
Hold the ball in your hands and squeeze the ball with your palms and then release the contraction. Repeat 6-8 times.

Crunches (works the abs)
Lie on your back with your knees raised at a 90-degree angle and your lower back pressed gently down on the mat. Keeping your chin off the chest, hold the ball in your palms as you lift yourself up, contracting the abs and then lower down. Do 2 sets of 12-16 counts.

BOX
Suggested 20-minute 7-day workout plan
Monday: The home workout
Tuesday: cardio blast (20 minutes)
Wednesday: The home workout
Thursday: cardio blast (20-minutes)
Friday: The home workout
Saturday: cardio blast (20-minutes)
Sunday: Rest/ relax

Tags: body exercises, body workout, home chest workout, home exercises, home workout training, prop exercises, stretch exercises

This entry was posted on Friday, April 17th, 2009 at 4:16 pm and is filed under Health Update. Responses are currently closed, but you can trackback from your own site.