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Working Out at Home – No Shake Weight Required!

By Mary Burke, DMB CrossFit of Carmel, NY February 24, 2015

 

 

            The Gazelle, the Ab Lounge, the Shake Weight – all of these wonderful products are designed to get you a great workout at home.  Well, they are right about one thing, you can use them home (possibly because you would be too embarrassed to use them anywhere else), but they will not provide anywhere close to a great workout.

 

            Great workouts aren't easy.  Great workouts kinda suck.  They push you outside of your comfort zone (granted for only 15 minutes or so) and help you develop strength that you never knew you had.  Great workouts involve movements that you can translate to your everyday life.  And, great workouts, DON’T require anything special.  You can get a great workout with things you already have at home – starting with your own body.

 

            Bodyweight exercises are just that – they require you to move your own body weight through space.  The heavier you are, the harder it is.  So, for most of us, beginning an exercise program is the hardest time.  I tell my clients this all the time – “Your first day is always your worst day.”  It all gets easier from there.  Realize that and embrace it.  Otherwise, you’ll just get discouraged.

           

            So, get ready to move your body.  The best exercises for this are the some ones we remember from gym class.  Sit-ups, crunches, push ups, squatting, jumping jacks, climbing stairs, and running all provide a excellent workout.  Start small – do 3 sets of 5 or 10 of each exercise.  Start slow – don’t worry about how long it takes you the first time, but make a mental note of the time.  Try to beat that time the next time you work out.   Getting too easy?  Increase the sets, increase the number of  reps of each exercise.  Trust me, you will start to feel and see results.

 

            If you want to start integrating some weights – look around the house.  If you are a pet owner, squat down and lift that huge bag of dog food.  (Remember to SQUAT down to do it – ALWAYS lift with your legs!)  You want to build up your arms, use cans as dumb bells.  Want to lift a bit heavier? Use gallons of water.  Try holding a gallon of water close to your body and squat – try doing that a bunch of times. 

 

            If you want to become familiar with holding and gripping a barbell, try using your broom or mop.  Refer to the internet to look at the mechanics behind movements like front squats, back squats, overhead squats, and push press.  All of these safely begin with minimum weight even at a gym (or they SHOULD).   A broom can be an excellent starting point.

 

            The key point here is to not get discouraged and to try to stay motivated.  If you can’t do a full push up off the ground, use an elevated surface like a secure table or chair or the last few steps of your staircase.  There are always clever solutions.  Be creative and your workouts will become something that you truly look forward to.

 

            And if you feel like you are ready to lift heavier or do more, try a gym.  Any heavy weight movements should be done at a facility with people trained to help you.  The key point is to get fit, but to do it safely.

 

 

 

Stay fit for life!

 

Mary Burke

DMB CrossFit

Carmel, NY

 

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