Thursday, March 21, 2013

the 15-minute at home no equipment needed workout

i really do want to trash all of your possible excuses, especially the most common one i hear:  but i don't have a gym close to my house and i don't have equipment at my house.  this workout is simple, can be done at home and requires no equipment.

excuse.  crushed.

there are lots of machines that can help you get slim and sculpted, but there's one that is sometimes overlooked:  you!

try this routine two or three times a week.  do the first move for 30 seconds, then do the second one for 30 seconds.  rest one minute; repeat three more times.  perform the third and fourth moves in this same pattern.  push yourself to do more reps during each successive workout.

photos and workout courtesy of women's health magazine.

Squat and Kick

stand with your feet shoulder-width apart, hands behind your head, and elbows out to the sides (a).  bend your knees and sit back as far as you can (b).  push back to start, then kick your right leg in front of you, foot flexed (c).  that's one rep.  repeat, kicking with your left leg, and continue, alternating.

Jumping Lunge

step forward with your left foot and lower into a lunge (a).  jump straight up off the floor (b), swinging your arms forward and switching your legs in midair, like scissors.  land in a lunge with your right leg forward (c).  that's one rep.

Stacked-Foot Pushup

get into a push-up position and place one foot on top of the other so that only the lower one supports your body (a).  lower yourself until your chest nearly touches the floor (b).  pause at the bottom and then push back to the starting position.

Cross-Body Mountain Climber

 get into a push-up position with your arms straight (a).  bring your right knee toward your left elbos (b), return to start, and then bring your left knee to you right elbow.  continue alternating legs at a fast pace.

eat clean.  live lean.  live better.  live longer.

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