Exercising on a Budget

Years ago, I didn't have access to a gym or my own exercise equipment and I was bound and determined to figure out a way for me to still be able to lift even though I didn't have the budget to go make any purchases right away. Since then I've come across some friends and clients who were in that same position, and I could relate to their feelings of frustration! I shared those exercise failures and triumphs I had experienced and showed them some moves to try at home.

That time seems so long ago...like, almost 10 years ago. (Does anybody know an exercise to make time slow down???)

I've modified a few of those exercises over the years, figuring out what works and what doesn't. You can use inexpensive items commonly found around the house to help strengthen your muscles and get your heart rate up, but I posted my favorite one below, along with some exercises. Use these exercises separately or as part of a full body program.

YOUR EQUIPMENT:
Gallon of water. You know, the kind that have a handle on them and look like a plastic milk jug. Fill them with water or sand and weigh them to get an accurate measurement. Wa-la: homemade dumbbells.

YOUR EXCERCISES:
walking lunges, holding H2O gallons in each hand
calf raises on stairs holding H2O gallon(s)
chest flies, bench press (use H2O gallons while lying on a bench, a bunch of pillows under your back, or the floor)
bicep curls, triceps extensions, shoulder press; all using H2O gallons
planks
pushups

CARDIO:
mountain climbers
jumping jacks
burpees

Just a few ideas to get you started. A few.

Do you have any modified equipment you've put together? As great (and cheap) as modified equipment can be, remember there are sometimes issues with safety. Not just any box can be used as a step box; those need to be big and sturdy enough to distribute the weight that's being placed upon it. If it's not sturdy enough, and you happen to step on the wrong part of the box, you'll fall. I've done it, and it's not pretty. So be careful when you attempt to make a piece of exercise equipment, but never give up. Something is bound to work!

Muscle-building Monday

Try it three times this week:

Overhead shoulder press

Stand with your feet hip-width apart, medium weights in hands, hands and weights at shoulder level (elbows bent), palms facing out. Extend your arms straight above your head (count 2 seconds up) and then lower to starting position (2 seconds down).

Complete 3 sets of 12 reps, resting for 60 seconds between sets.

Enjoy some toned shoulders!

Full-body weight lifting program

If your exercise plan includes lifting weights three times a week, here's a great workout that's effective on your time and your muscles (don't forget it's 2 seconds up and 2 seconds down):

Push-ups (works chest)
Do as many push-ups as you can, positioned either on your toes or on your knees.

Squats and Rows (works glutes and upper back)
Stand with feet hip-width apart, heavy weights in each hand, palms facing behind you. As you squat down (keep your knees over your ankles and don't go deeper than 90 degrees), bring your fists to your armpits while squeezing your shoulder blades around your spine. Pretend you're trying to get your shoulder blades to touch each other. Release the weights to your side as you stand straight. (3 sets of 10 reps)

Lunges and Curls (works hamstrings, quads, and biceps)
Stand with feet together, heavy weights in each hand. Lunge forward with your right foot (keep your knee over your ankle and at a 90 degree angle). Your left knee should be just above the floor. When lunging down, curl your biceps by bringing your weights to your shoulders. Release your bicep curl as you bring your right foot back to your left foot. Now, step with your right foot backwards and do a backwards lunge as you complete another bicep curl. Return to starting position. 1 rep will include both a front and backwards lunge. (3 sets of 5 reps for each leg)

Plies and Extensions (works glutes, calves, and triceps)
Stand in a very wide stance plie position, toes pointed out, with a little squat. Your elbows are bent and next to your ears, medium weights in your hands, palms facing each other. Extend your weights above your head as you stand on your tiptoes. Return to starting position. (3 sets of 12 reps)

Push-ups (works chest)
Finish this workout with what you started. Take the number of push-ups you did the first time and add at least 3; complete that many push-ups, and then you're done for the day!

Basic toned arms

I love toned arms; not necessarily chiseled, but toned. It shows persistence and patience. (*When directions say "count for 2 seconds" it is intended for you to take 2 full seconds to complete the movement; not hold the position still for 2 seconds.)

Twisting biceps curl (biceps)

Stand or sit up tall, arms relaxed, weights in hands by your sides, palms facing each other (hammer curl position). Slowly bring weights to your shoulders, twisting your wrist during the lift to make palms face your shoulders at the top of the move (count 2 seconds to lift). Slowly bring arms to original position, twisting wrists again so palms face each other (count 2 seconds to release).

3 sets
12 reps

Triceps press (triceps)

Stand or sit, bend 45 degrees at your hips, elbows touching your sides and bent at a 90 degree angle, weights in each hand. Extend your arm behind you so your arm is almost straight (count 2 seconds to extend). Return to beginning position (count 2 seconds to release).

3 sets
12 reps

Arm extensions (shoulders)

Stand with feet hip-width apart, knees slightly bent, arms relaxed at your sides, weights in each hand. slowly lift your arms out to your sides until arms are parallel to the floor (count 2 seconds to lift). Slowly return to beginning position (count 2 seconds to release).

3 sets
12 reps