Exercise Ideas

| April 6, 2015 | 0 Comments

Last month I spoke about different types of equipment you can purchase without breaking the bank that can make your home workout more interesting and challenging. This month I’d like to touch on some different ways you can use the equipment and how you can create your own home workout.

There are a few basic elements to consider when creating a workout which I will touch on in more detail next month. The main thing you need to be aware of is that you can either count the number of repetitions or do the exercise for a specified time. You also need to consider what type of exercise you would like to do?

In this blog I am going to give you some ideas of what you can do with the equipment you have purchased which will help you decide the types of exercises you would like to do.

  1. Skipping Rope – a skipping rope is a great piece of equipment that is light easy to carry and easy to pack in a suitcase when you go on holidays. You don’t need a lot of room. It great to use as part of your warm up too.You can run and skip at the same time or complete 100 skips – some exercises, 90 skips – exercise, 80 skips – exercise and keep going all the way down to 10 skips. You could even lay it on the ground and hop or jump over the rope.
  2. You can use the skipping rope to add a cardio element to your workout. Perhaps complete one round your exercises then do 2 – 3min of skipping before starting round two of your exercises. Then repeat again doing round three.
  3. Medicine Ball – Great for holding as extra resistance or using on the ground.
    1. Hold the medicine ball either at your chest or above you head as you perform squats, lunges or sit ups.
    2. Squat and throw the ball in the air letting it land on the ground
    3. Place ball on the ground to do toe taps or step overs.
    4. With the ball on the ground and one hand on the ball do push ups
    5. Move the ball through your legs to make a figure 8
    6. Slam the ball down on the ground and catch it as it bounces back up
    7. Throw it to a partner
  4. Resistance Bands – Easy to carry with you and take on holidays.
    1. Carry the band while you go for a run – stopping at various points you can put the band around a post or fence to do a rowing action, face out and do a forward lunge, stand sideways and hold the band in front of you for 30 seconds to 1 min
    2. Put the band around your waist and have a partner hold the handles to give you resistance when you run, do step ups or forward lunges
    3. Stand on the band and do squats, upright row, lat raise or bicep curl
  5. Dumbbells – Can be used similar to a medicine ball by holding onto them to create extra resistance.
    1. Shoulder presses or alternating shoulder punches
    2. Tricep Extensions and Bicep curls
    3. Lat raise, front raise and single arm rows
  6. Kettlebells – Again can be held against the body as additional weight like a medicine ball or dumbbells. Also hold while doing a sumo squat. For more detailed kettlebell moves I recommend you have an exercise instructor go through the moves with you to make sure you are using the correct technique. There are many different exercises you can do with a kettlebell or two.
  7. Fitball – A lot of the exercises mentioned above can be performed on a fit bal adding more core activation or also good to regress an exercise if you are injured.
    1. Sit ups or with stomach on the ball, back extensions
    2. Sit on the ball and with dumbbell do a shoulder press, front raise, side raise

Now unless you have been participating in circuit classes you may not know what some of the exercises are. This is where the internet is great. There are great videos of any exercise you can think of and more. Please don’t ever do an exercise that you are unsure about and always seek professional advice in regards to you own personal circumstances and your ability to perform any of the exercises mentioned above.

Next month I will talk about how to construct your own circuit workout.

Filed Under: Exercises

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