At Home Workouts

I have been traveling a lot lately and it leaves me without a gym. I am usually unsure of my schedule so I try to squeeze my workouts in before anyone else is awake! I know most people have problems motivating themselves to work out at home or on the road so I thought I would give you a couple different workouts that you can do anywhere. All you need is a jump rope and a resistance band, and you can always replace the jump rope with something like jumping jacks or running in place with high knees.

Day One
150 Jumps with Jump Rope
20 Push Ups
20 Stationary Lunges on each leg
20 Bridges
20 Bicycle Crunches
20 Bicep Curls
20 Tricep Extensions
20 Upright Rows

Repeat three times!

Day Two
Happy Day Lunges - lunge to the front, side, then back - repeat 15 times on each leg

10 Jumping Jacks
10 Push Ups - Hands Wide
9 Jumping Jacks
9 Push Ups - Hands Narrow
8 Jumping Jacks
8 Push Ups - Hands Wide
7 Jumping Jacks
7 Push Ups - Hands Narrow
6 Jumping Jacks
6 Push Ups - Hands Wide
5 Jumping Jacks
5 Push Ups - Hands Narrow
4 Jumping Jacks
4 Push Ups - Hands Wide
3 Jumping Jacks
3 Push Ups - Hands Narrow
2 Jumping Jacks
2 Push Ups - Hands Wide
1 Jumping Jack
1 Push Up - Hands Narrow

Happy Day Lunges - 15
Side Plank Dips (side plank with hips lowering to the ground and lifting back up)
Leg Raises (lying on back lower legs to floor and lift back up to 90 degrees)

Strong Abs, Healthy Back!

The stronger your lower abs are, the less lower back pain you will have. This is an exercise I see done wrong on a daily basis so hopefully I can help change that. In a gym setting this is usually called "leg raises", in a Pilates setting these are called "toe taps". Regardless of what you call it, it is the same exercise but those in the Pilates world usually have a better understanding of how to perform it correctly.

1. Lay down on your back with your arms by your side. Do not stick your hands under your butt or lower back.
2. Push your lower back down into the mat so there is no arch. Often it can help to bring your knees into your chest so the lower back lifts up and then push it down vertabra by vertabra.
3. Modified position: Bend your knees - keep them at a 90 degree angle throughout the exercise. Advanced position: Straighten your legs so your toes point up to the ceiling.
4. Inhale and pull your belly button down towards your spine, tightening the core.
5. Exhale and lower your legs/feet towards the mat.
6. Inhale to tighten the core.
7. Exhale and lift the legs back up to the starting position.

Make an effort to keep your lower back pushed down into the mat. If your lower back starts to arch and lift up, you are bringing your legs down too low. Only work within your own personal range of motion. Eventually you will be able to get them all the way down! When your lower back begins to lift that means you are straining the lower back and barely working the abs. Do it the right way!

If the exercise seems to difficult or you know you have weak lower abs, do one leg at a time. You can just do the right leg 10 times and then the left 10 times or you could alternate each leg. Find what you are comftorable with.