Home > Wellness > Create A Home Gym + Workouts

Create A Home Gym + Workouts

 

By Elizabeth Colen

There are four items you should have to get a whole body workout at home. These items can be relatively inexpensive and help you create a

 Equipment:

Resistance bands with or without handles – You can get resistance bands from anywhere and most likely you already have one at home. Different colors represent different strengths so pay attention to the colors. Here’s a workout that you can do that will get those legs and arms toned. (I use the resistance bands with handles.)

What to do: Squat /Curl Combo

Stand with your feet hip width apart on the resistance band palms facing upward. Squat and curl arms up. Release arms (uncurl) and stand tall at the same time.   When you are doing your squat make sure your butt is pushed out, chest tall and shoulders back and square. The primary muscles used while doing a squat are your quadriceps and hamstrings but you get a bonus on those glutes (Booty). The biceps curls are working that large muscle in the front of your arms.

Recommend: 3-5 sets, 5-20 reps

  shutterstock_316459391Equipment: Dumbbells – Get a set of weights that fit your fitness level. I don’t care if they are those pretty pink ones or the black ones that shows you mean business. Just make sure they are the right size for you. If you have never lifted weights before in your life you may want to start with lighter weights 2-5 pounds. If you have lifted before but not consistently, you may want a set anywhere from 5-15 pounds. You can always go heavier, but if you are wanting to tone use a lighter weight and do more reps. If you want to bulk up use heavier weights and do less reps. Here is a shoulder work out you can do with your dumbbells. I tend to do lighter weights (5 pounds) when I do shoulders because I have shoulder issues, but most people’s shoulder muscles are weak because we seldom isolate them.

What to do: Lateral Raises – Stand with your feet hip width apart and your dumbbells are resting on the side of your thighs, palm facing thighs.   Raise your arms straight out to the side slow and controlled and stop at shoulder height (hold for 3 seconds). Bring your arms back down to the starting point, just as slow and controlled as you brought them up. You will feel the burn.

Recommend 3-5 sets, 5-20 reps

shutterstock_244195810Equipment: Stability Ball – You need a stability ball in your life. You can use this ball for so many exercises. The key is to select the right size for you. The easiest way to do this is the shorter you are the smaller the ball size (55cm), the taller you are the larger the ball (75cm). The most common size is (65cm) which is for the average height women. When you have the correct size you should be able to sit on it comfortably with your knees at the right angle.

What to do: The Exchange (Ab workout)

Lay down flat on your back with your legs in a “V” shape and have your arms above your head holding the stability ball. (You can use a mat or towel if you like) Bring the ball and legs up at the same time. Take the ball between your legs and go back down. (Now the ball is between your legs). Bring your legs and arms up again and make the switch back to arms. You are focusing on your abs but you are also working the whole body as well as.

Recommend: 3-5 sets, 5-20 reps

shutterstock_108737405Equipment: Jump Rope – Cardio time. All you need is a jump rope you don’t have to have anything fancy but again it is up to you. There are several different types of jump ropes out there weighted, nylon, plastic and even ones that count your jumps for you.   You name it they’ve got it, but remember choose one that fits your fitness level. A great way to get that heart rate up and burn calories is to simply jump rope for at least 10 minutes. Here are a few ways to get the best out of your workout.

What to do: Tabata Training

Recommend: Try 30 seconds on and 10 seconds off for about 15 to 30 rounds. Make it fun, single leg jump, ski jump, cross over, double jump or just pretend you are a boxer. Remember jump for at least 10 minutes, but hey don’t let me stop your fun, you can go 20 – 30 minutes or even an hour.

Congratulations! You have now worked your entire body plus got your cardio on all in the privacy of your own home.

Get more information about Elizabeth Colen, confidence and conditioning coach on www.msfitone.com.

 

You may also like
The Rundown: Things to do: Thursday, July 20 – Monday, July 24
Taking A Trip? Consider Travel Insurance
You are the choices you make
A Feel Good Glow – Do You Have One?

380 Responses

  1. Pingback : دانلود فیلم سریال عاشقانه

  2. Pingback : small vibrator

  3. Pingback : ساخت پنجره دوجداره

  4. Pingback : bullet eggs

  5. Pingback : پنجره دوجداره وین تک

  6. Pingback : ساخت پنجره دو سه جداره

  7. Pingback : دانلود قسمت 17 عاشقانه

  8. Pingback : porno

  9. Pingback : porno gratis

  10. Pingback : porno

  11. Pingback : porno

  12. Pingback : videos porno

  13. Pingback : videos porno

  14. Pingback : MMA training bag

  15. Pingback : porno

  16. Pingback : porno

  17. Pingback : sex toys for gay

  18. Pingback : videos porno

  19. Pingback : porno gratis

  20. Pingback : کفسابی

  21. Pingback : طراحی سایت

  22. Pingback : triple stimulator

  23. Pingback : m2 irons australia

  24. Pingback : Sheila

  25. Pingback : tratamento de Dependência Química

  26. Pingback : bypass windows 7 admin password

  27. Pingback : under armour shoes

  28. Pingback : دانلود قسمت 13 عاشقانه

  29. Pingback : web site

  30. Pingback : super head

  31. Pingback : swing trading tips

  32. Pingback : دانلود ققسمت 12 عاشقانه

  33. Pingback : coupon code

  34. Pingback : دانلود قسمت پنجم شهرزاد دوم

  35. Pingback : دانلود قسمت یازدهم شهرزاد دوم

  36. Pingback : sex gel

  37. Pingback : G-spot Vibrator

  38. Pingback : g spot dildo

  39. Pingback : womens vibrator

  40. Pingback : Hunde tshirts

  41. Pingback : best masturbators

  42. Pingback : vibrating egg

  43. Pingback : massage toy

  44. Pingback : پنجره

  45. Pingback : سریال عاشقانه

  46. Pingback : دانلود قسمت دوازه عاشقانه

  47. Pingback : دانلود قسمت اول شهرزاد دوم

  48. Pingback : Riverside Ca

  49. Pingback : sauerkraut

  50. Pingback : free download for laptop pc

  51. Pingback : popular movies

  52. Pingback : Boom lift repair florida

  53. Pingback : Paleo Diet

  54. Pingback : lesbian porn xxx

  55. Pingback : April O'Neil

  56. Pingback : sex toys for beginners

  57. Pingback : sexy chemises

  58. Pingback : sosyalmarketim sakin kullanmayin

  59. Pingback : دانلود قسمت هفتم فصل دوم شهرزاد

  60. Pingback : adamandeve.com

  61. Pingback : Isis Love

  62. Pingback : Mia Malkova

  63. Pingback : Alexa Tomas

  64. Pingback : turkey lady long sleeve blouse manufacturer

  65. Pingback : adam \u0026 eve

  66. Pingback : Rechargeable Vibrator

  67. Pingback : April O'Neil

  68. Pingback : Blowjob Sex Toy

  69. Pingback : g-spot vibrator

  70. Pingback : jbeatz

  71. Pingback : دانلود قسمت 17 عاشقانه

  72. Pingback : دانلود قسمت ششم فصل دوم شهرزاد

  73. Pingback : thin vibrators

  74. Pingback : magic rabbit attachment

  75. Pingback : anal sex

  76. Pingback : sex ring

  77. Pingback : دانلود قسمت دوازدهم عاشقانه

  78. Pingback : whopper sex toys

  79. Pingback : دوربین مداربسته

  80. Pingback : make replica of penis

  81. Pingback : Satisfyer

  82. Pingback : دانلود شهرزاد قسمت نهم فصل دوم

  83. Pingback : دانلود شهرزاد قسمت هفتم فصل دوم

  84. Pingback : دانلود شهرزاد قسمت هشتم فصل دوم

  85. Pingback : دانلود شهرزاد قسمت دوازدهم فصل دوم

  86. Pingback : vibrator review

  87. Pingback : ecu tuning

  88. Pingback : Vibratory De-stoner

  89. Pingback : hair loss clinic Singapore

  90. Pingback : strapon butt plug

  91. Pingback : alcohol intoxication

  92. Pingback : bendable vibrator

  93. Pingback : How to be a Better Lover

  94. Pingback : bdsm sex toy

  95. Pingback : light bondage

  96. Pingback : Romantic Surprise

  97. Pingback : Century Bob Wavemaster Freestanding Punching bags

  98. Pingback : petroleum

  99. Pingback : vibrating butt plug

  100. Pingback : adult sex toy

  101. Pingback : rabbit vibrator

  102. Pingback : games for pc download

  103. Pingback : free download for windows 10

  104. Pingback : women using sex toys

  105. Pingback : anal sex

  106. Pingback : vibrators

  107. Pingback : pc games download for windows 8

  108. Pingback : costume lingerie

  109. Pingback : Pennsylvania divorce forms

  110. Pingback : home page

  111. Pingback : feather tickler

  112. Pingback : http://falschgeldkaufen.blogspot.com/2017/01/wo-kann-ich-falschgeld-kaufen.html

  113. Pingback : desensitizing spray

  114. Pingback : sex toys

  115. Pingback : personal lube

  116. Pingback : Under Bed Restraint

  117. Pingback : Super Head Honcho

  118. Pingback : Magic Wand Massager

  119. Pingback : xmt85c4wx5ctwxw3tcerthve56

  120. Pingback : Make Me Cum Clit Sensitizer

  121. Pingback : Butterfly Kiss Toy

  122. Pingback : silicone vibrator

  123. Pingback : interior design Singapore

  124. Pingback : Get the latest news and information on sports and championship events

  125. Pingback : kala jadu

  126. Pingback : bandiera Italia

  127. Pingback : Bond cleaning services

  128. Pingback : bunny vibrator

  129. Pingback : adam and eve sex toy shop

  130. Pingback : Ring Candles

  131. Pingback : Late Night Date Night

  132. Pingback : butt plug

  133. Pingback : butt plug

  134. Pingback : gay sex toys

  135. Pingback : sex toys for gay men

  136. Pingback : first butt plug

  137. Pingback : seattle pest control

  138. Pingback : end of lease cleaning Melbourne

  139. Pingback : where to buy g spot sex toys

  140. Pingback : happy wife

  141. Pingback : Bond cleaning services

  142. Pingback : adam and eve

  143. Pingback : how many times a married couple do it

  144. Pingback : free download for windows pc

  145. Pingback : click here

  146. Pingback : adam and eve

  147. Pingback : Quick News Updates

  148. Pingback : Hot Hot Hot Site

  149. Pingback : lifelike dildo

  150. Pingback : the sylvers

  151. Pingback : most powerful vibrator

  152. Pingback : Venture Point Network

  153. Pingback : website design

  154. Pingback : queen size cotton sheets

  155. Pingback : silicone jars

  156. Pingback : atlanta basement contractors

  157. Pingback : sex foreplay

  158. Pingback : apps for pc download

  159. Pingback : adam and eve toys

  160. Pingback : realistic vibrator

  161. Pingback : sex toys

  162. Pingback : what emac

  163. Pingback : Apparel

  164. Pingback : tama tube

  165. Pingback : tratamento Dependência Química

  166. Pingback : 100% pure kona

  167. Pingback : buy 100% kona

  168. Pingback : Rajamangala University of Technology Thanyaburi

  169. Pingback : ean code

  170. Pingback : surf rentals huntington beach

  171. Pingback : pink rabbit sex toy

  172. Pingback : sex toy bullet

  173. Pingback : adam and eve sex toys

  174. Pingback : sex toy review

  175. Pingback : sex toys cleaner

  176. Pingback : g spot vibrator

  177. Pingback : easy ways to make money

  178. Pingback : chinese antiquities

  179. Pingback : podkolenky

  180. Pingback : Witchcraft

  181. Pingback : Lefkoşa satılık villa

  182. Pingback : murphy bed

  183. Pingback : Make Money Online

  184. Pingback : home page

  185. Pingback : barcode kaufen

  186. Pingback : Natural Skincare

  187. Pingback : tratamento de drogas

  188. Pingback : work home opportunities

  189. Pingback : Double Ended Dildo

  190. Pingback : adam and eve sex toy

  191. Pingback : best kona

  192. Pingback : 100% pure kona

  193. Pingback : data entry jobs from home

  194. Pingback : cock rings

  195. Pingback : women's health

  196. Pingback : drug treatment and alcoholism

  197. Pingback : children's

  198. Pingback : Enterprise Web Hosting

  199. Pingback : places to eat in santa barbara

  200. Pingback : g spot vibe

  201. Pingback : Army regulation issue boots

  202. Pingback : Buy Beer Online

  203. Pingback : Birthday wishes for girlfriend

  204. Pingback : Birthday Wishes for Clients

  205. Pingback : Strap On Dildo

  206. Pingback : asana

  207. Pingback : wisdom teeth removal

  208. Pingback : TensorFlow

  209. Pingback : best kona

  210. Pingback : 100% kona coffee k-cups

  211. Pingback : Best Glass Dildos

  212. Pingback : Adam and Eve Unboxing

  213. Pingback : Pleasure Whip

  214. Pingback : dating advice

  215. Pingback : nSpire Network Signup

  216. Pingback : virtual piano

  217. Pingback : home page

  218. Pingback : Water plumber

  219. Pingback : Daytona Margaritaville

  220. Pingback : motu and patlu

  221. Pingback : sex diary

  222. Pingback : Startup Consulting

  223. Pingback : county

  224. Pingback : best kona

  225. Pingback : sell

  226. Pingback : 再一次快樂結局dvd

  227. Pingback : خرید سرور مجازی

  228. Pingback : hip hop beats

  229. Pingback : legit email processing jobs

  230. Pingback : Site sparkfun: Invalid

  231. Pingback : overcoming infidelity

  232. Pingback : 福井脱毛

  233. Pingback : China Import Agent

  234. Pingback : 福井脱毛

  235. Pingback : 福井脱毛

  236. Pingback : 福井脱毛

  237. Pingback : 福井脱毛

  238. Pingback : pc apps for windows 8

  239. Pingback : full version pc games download

  240. Pingback : cake packaing

  241. Pingback : 韓国エスコートアガシ

  242. Pingback : Cheap Size 60 Buccaneers Jerseys

  243. Pingback : Buy Phentermine

  244. Pingback : anal vibrator plug

  245. Pingback : Freshest food

  246. Pingback : bedroom fengshui

  247. Pingback : ring vibrator

  248. Pingback : data recovery

  249. Pingback : adam and eve

  250. Pingback : massage wand

  251. Pingback : stimulate g-spot

  252. Pingback : Vertigo Rabbit Vibrator

  253. Pingback : rabbit vibrators

  254. Pingback : sex straps

  255. Pingback : adult sex toy

  256. Pingback : top smm panel

  257. Pingback : cladificados online

  258. Pingback : iran tar

  259. Pingback : AHM-520 Certification Exam Questions and Answers

  260. Pingback : Aerobic microphones

  261. Pingback : audio spionaj

  262. Pingback : buy youtube views and likes

  263. Pingback : Best Cheap Gaming Mouse for the Money 2017

  264. Pingback : amazon wish list

  265. Pingback : Search Engine

  266. Pingback : Download M2150-753 Certification Dumps

  267. Pingback : meath

  268. Pingback : eshop cy

  269. Pingback : szybka chwilowka

  270. Pingback : adam and eve sex toys

  271. Pingback : sex toy

  272. Pingback : realistic remote controlled vibrator

  273. Pingback : Swan Wand Massager

  274. Pingback : Bangin' Betty Stroker Kit

  275. Pingback : desinfectionpunaisedelit

  276. Pingback : foods to eat to lose weigh

  277. Pingback : first vibrator

  278. Pingback : sex enhancer

  279. Pingback : Buy installs

  280. Pingback : design, minimal

  281. Pingback : how to make money working from home

  282. Pingback : adam and eve sex toy shop

  283. Pingback : best g spot stimulator

  284. Pingback : email processing jobs

  285. Pingback : oh naughty rabbit

  286. Pingback : CCD-410 Certification Dumps

  287. Pingback : 100% pure mulvadi

  288. Pingback : mulvadi pure kona

  289. Pingback : mulvadi kona coffee beans

  290. Pingback : true wireless earbuds

  291. Pingback : nike air jordan

  292. Pingback : cheap A/C

  293. Pingback : Sell Products Online

  294. Pingback : Chaga Pilz

  295. Pingback : Melanie

  296. Pingback : pc games for windows 8

  297. Pingback : Engine

  298. Pingback : adult sex toy

  299. Pingback : free download for windows 7

  300. Pingback : miniclip games

  301. Pingback : best clit vibrators

  302. Pingback : best dildo

  303. Pingback : pc games for windows xp

  304. Pingback : free full download for windows

  305. Pingback : kona coffee beans

  306. Pingback : coffee from kona

  307. Pingback : Samsung Galaxy

  308. Pingback : 100% kona lion

  309. Pingback : sexshop salvador

  310. Pingback : cars

  311. Pingback : app download for windows 10

  312. Pingback : pc games for windows 7

  313. Pingback : free download for laptop pc

  314. Pingback : apps download for windows 7

  315. Pingback : superior auto institute review

  316. Pingback : free download for windows

  317. Pingback : free app for pc

  318. Pingback : Google

  319. Pingback : Double Penetration Toy

  320. Pingback : Dual Penetration Vibrator

  321. Pingback : superior auto institute

  322. Pingback : dr. dickmann

  323. Pingback : auction luxury watches

  324. Pingback : chainsaw grinding diamond wheel

  325. Pingback : silicone containers

  326. Pingback : edm parts

  327. Pingback : riva web

  328. Pingback : Song

  329. Pingback : 롤대리

  330. Pingback : Venta de camiones en california

  331. Pingback : superior auto institute

  332. Pingback : best cock ring

  333. Pingback : female sex toys

  334. Pingback : sex toys

  335. Pingback : pdr training

  336. Pingback : Google

  337. Hi! I know this is somewhat off topic but I was wondering which blog
    platform are you using for this site? I’m getting sick and tired of WordPress because I’ve had issues
    with hackers and I’m looking at alternatives for another platform.
    I would be awesome if you could point me in the direction of a good platform.

  338. Hey I am so excited I found your webpage, I really found you by error, while I was
    searching on Askjeeve for something else, Nonetheless I am here now and would just like to say thanks for
    a tremendous post and a all round exciting blog (I also love the theme/design),
    I don’t have time to read through it all at
    the minute but I have bookmarked it and also added in your
    RSS feeds, so when I have time I will be back to read
    a lot more, Please do keep up the superb jo.

  339. Interesting blog! Is your theme custom made or
    did you download it from somewhere? A design like
    yours with a few simple tweeks would really make my blog shine.
    Please let me know where you got your theme. Kudos

  340. I’m really enjoying the design and layout of your website.
    It’s a very easy on the eyes which makes it much more enjoyable for me to come
    here and visit more often. Did you hire out a developer
    to create your theme? Fantastic work!

  341. What i do not realize is if truth be told how you’re not really much more smartly-appreciated than you may be right
    now. You’re very intelligent. You understand thus considerably in relation to this topic, produced me personally believe it from numerous varied angles.
    Its like men and women aren’t interested until it’s one thing to
    do with Girl gaga! Your individual stuffs great.
    All the time care for it up!

  342. We stumbled over here different web address and thought I should check things
    out. I like what I see so i am just following you. Look forward to exploring your web page for a second time.

  343. It’s the best time to make a few plans for the future and it is
    time to be happy. I’ve learn this put up and if I may
    I want to suggest you few interesting things or tips.
    Maybe you could write next articles referring to this article.
    I want to read more issues approximately it!

  344. Woah! I’m really digging the template/theme of this site.

    It’s simple, yet effective. A lot of times it’s hard to get that “perfect balance” between superb usability and
    visual appeal. I must say you have done a great job with this.
    Additionally, the blog loads extremely fast for me on Internet
    explorer. Outstanding Blog!

  345. Woah! I’m really digging the template/theme of this blog.
    It’s simple, yet effective. A lot of times it’s very hard
    to get that “perfect balance” between usability and appearance.

    I must say you’ve done a amazing job with this.
    Also, the blog loads super fast for me on Firefox. Excellent Blog!

  346. Magnificent goods from you, man. I’ve understand your stuff previous to and you are just extremely fantastic.
    I actually like what you’ve acquired here, really like what you’re saying and the way in which you
    say it. You make it enjoyable and you still take care
    of to keep it sensible. I can’t wait to read far more
    from you. This is actually a terrific web site.

Leave a Reply