No Cost Gym

I must admit that the thought of getting in shape can be an overwhelming and difficult process.  After many conversations with your inner self to find out just “How Bad Do You Want It,” you make the determination that getting in shape is the thing to do. Congratulations, now what?

If making the decision to get in shape is not hard enough, an equally hard part is determining just what to do, where to do it, how to dress to do it and what equipment do you need to do it correctly and effectively!  Whew, that exercise along should count for one good work out and at least a thousand calories of brain power! 

Exercising can be expensive if you make it that way. Health Club memberships, proper attire (after all you must look somewhat fashionable when going to the gym) weights, bands, shoes, electronics and well by this time your wallet can explode if your head hasn’t already!

There is good news! While all those things I mentioned are not bad to have, you don’t need to shell out thousands of dollars to get into shape!  In fact you can get a head start on getting in shape in the comfort of your how home without spending a dime on equipment. Don’t worry, I’m not going to tell you to drink 12 raw eggs or chase a chicken like Sylvester Stallone did in Rocky (although if you have one, it would be a great workout) instead you are going to use items you already have.  Ready, let’s get started.

The first thing you want to do is a nice an easy warm up.  This can be a 10-15 brisk walk around your neighborhood followed by some easy static stretching (no movement or bouncing when you stretch) of all major muscle groups. Once warmed up, the fun begins.

Next take a kitchen chair and place it in the middle of the floor and lay a blanket on the floor. Elevate your legs on the chair while lying on your back and proceed to do 15 crunches, keeping the small of your back flat on the floor.

Now you need to place your feet on the chair and support your body with your arms and do 15 inverted pushups.  Feeling the burn yet?  Next get on the floor and rest your body on your forearms with your legs extended and on your toes, keeping your back straight and core tight. This is Plank position and will work your core. Hold this for 30 seconds. 

Now find a flat wall and lean against it with your back flat and your feet shoulder width apart and out in front of you like you were going to sit in a chair. Proceed to do 15 squats.  Now repeat this circuit three to four times.  Cool down with some light stretching.

There you have it. A complete, no cost full body work, all from the comfort of your own home. How easy was that?

Chris is a Certified Personal Trainer and Groups Exercise Instructor, exercise, health and endurance enthusiast.  He competes yearly in numerous running races, marathons, ultra marathons, triathlons and other endurance events.