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!
Showing posts with label chest. Show all posts
Showing posts with label chest. Show all posts
July 16, 2009
September 15, 2008
Muscle-building Monday
Okay, I'll admit it -- I've been obsessed with push-ups lately. Ever since I started the push-up challenge over at hundredpushups.com, it's all I think about! I've got 2 weeks left to complete my 6 week journey, and I've already tripled my initial testing amount of push-ups. In light of that, here's your Muscle-building Monday idea!
Try this exercise 3 times a week, 4 sets of 6-8 reps, alternating sides.
One Foot Push-ups:
For this variation of the push-up you'll need to be in a formal push-up position; legs straight with toes on the floor (not on bent knees), stomach and chest on the floor, hands under your shoulders. As you push yourself up, keep your right foot in line with your glutes (rump) and shoulders. At the top of the move, your arms will be straight, your left foot (toes) will be on the floor, and your right leg, glutes, and shoulders will all be in a straight line parallel to the floor. Lower down to complete the rep (don't let your right foot touch the floor at all). Finish this set, then switch to complete a set with your right foot on the floor.
Keeping your leg in the air will help you concentrate on your form and help you move slower to really strengthen your chest muscles. For an added burn, squeeze your glutes together during your push-ups. OOOOOOOWEEEEEE!!!! Love that burn! Build your muscle and live well!
Have a great week guys!
Try this exercise 3 times a week, 4 sets of 6-8 reps, alternating sides.
One Foot Push-ups:
For this variation of the push-up you'll need to be in a formal push-up position; legs straight with toes on the floor (not on bent knees), stomach and chest on the floor, hands under your shoulders. As you push yourself up, keep your right foot in line with your glutes (rump) and shoulders. At the top of the move, your arms will be straight, your left foot (toes) will be on the floor, and your right leg, glutes, and shoulders will all be in a straight line parallel to the floor. Lower down to complete the rep (don't let your right foot touch the floor at all). Finish this set, then switch to complete a set with your right foot on the floor.
Keeping your leg in the air will help you concentrate on your form and help you move slower to really strengthen your chest muscles. For an added burn, squeeze your glutes together during your push-ups. OOOOOOOWEEEEEE!!!! Love that burn! Build your muscle and live well!
Have a great week guys!
August 18, 2008
Muscle-building Monday
According to hundredpushups.com, here are your push-up choices: Good Form Push-ups or Alternative Push-ups. Check out the link for a definition and pictures.
Thanks to everyone who emailed me with their initial number of push-ups to participate!!! Okay people -- here's the starting line-up:
CM -- 40
RC -- 57
ML -- 2
MC -- 30
CC -- 23
KB -- 7
AM -- 8
NE -- 10
TH -- 20
BH -- 15
AF -- 10
KS -- 15
For all of you listed above, go here with your initial push-up number and follow the specified column you belong in. This is your workout for week 1. Follow the number of sets, reps, and seconds of rest between sets. Don't forget you need a day of rest between your days of push-ups. If you do anything different, you're changing the workout (not recommended). On that page, you'll see to your left a column. In that column are the different weeks listed. Clicking on those weeks (links) will give you that specific week's workout. October 6 is our final test.
"Admission" is still open...until tomorrow, Tuesday August 19 (you'll have to do your initial amount of push-ups today and start the program tomorrow). The program is 3xs/week for 6 weeks. You can do your sets MWF, TTHS, or a different combo where you've got at least one day of rest in between push-up days. Make a post or email me (see the top of the blog page) if you're interested...and make sure to give me your initial amount of push-ups to fatigue (without stopping)!!
"Lift" Well!!! (ha ha -- couldn't resist.)
Thanks to everyone who emailed me with their initial number of push-ups to participate!!! Okay people -- here's the starting line-up:
CM -- 40
RC -- 57
ML -- 2
MC -- 30
CC -- 23
KB -- 7
AM -- 8
NE -- 10
TH -- 20
BH -- 15
AF -- 10
KS -- 15
For all of you listed above, go here with your initial push-up number and follow the specified column you belong in. This is your workout for week 1. Follow the number of sets, reps, and seconds of rest between sets. Don't forget you need a day of rest between your days of push-ups. If you do anything different, you're changing the workout (not recommended). On that page, you'll see to your left a column. In that column are the different weeks listed. Clicking on those weeks (links) will give you that specific week's workout. October 6 is our final test.
"Admission" is still open...until tomorrow, Tuesday August 19 (you'll have to do your initial amount of push-ups today and start the program tomorrow). The program is 3xs/week for 6 weeks. You can do your sets MWF, TTHS, or a different combo where you've got at least one day of rest in between push-up days. Make a post or email me (see the top of the blog page) if you're interested...and make sure to give me your initial amount of push-ups to fatigue (without stopping)!!
"Lift" Well!!! (ha ha -- couldn't resist.)
July 21, 2008
Muscle-building Monday
Try this three times this week:
Dumbbell chest flies
Lie on your back on a bench (or a stack of 2-3 standard sized bed pillows if you don't have a bench), arms straight above you (perpendicular to your or towards the ceiling) with a slight bend in your elbows. Palms should be facing each other while holding your dumbbells.
Take two seconds to open your arms to your sides until your elbows are just about parallel to the floor, pause, and take two seconds to bring your arms back to the starting position.
Make sure you are using your pecs/chest muscles to do the lifting. Otherwise you may strengthen the muscle in your arms instead and see no results in your chest.
Do 3 sets of 12 reps, medium weights, rest for 60 seconds between sets.
One variation is to mix up your second counting. Take one second to open your arms and three seconds to return to starting position.
Happy lifting!
Dumbbell chest flies
Lie on your back on a bench (or a stack of 2-3 standard sized bed pillows if you don't have a bench), arms straight above you (perpendicular to your or towards the ceiling) with a slight bend in your elbows. Palms should be facing each other while holding your dumbbells.
Take two seconds to open your arms to your sides until your elbows are just about parallel to the floor, pause, and take two seconds to bring your arms back to the starting position.
Make sure you are using your pecs/chest muscles to do the lifting. Otherwise you may strengthen the muscle in your arms instead and see no results in your chest.
Do 3 sets of 12 reps, medium weights, rest for 60 seconds between sets.
One variation is to mix up your second counting. Take one second to open your arms and three seconds to return to starting position.
Happy lifting!
July 14, 2008
Muscle-building Monday
Try it three times this week:
Counter top push-ups
Position yourself to do a push-up by standing at your counter-top (standard height) with your palms on the ridge of the counter, arms straight, feet/legs making a 45 degree angle with the floor. Push yourself up counting 2 seconds, and lower yourself back down to where your chest is less than an inch from the counter top, counting 2 seconds.
Complete 3 sets of 12 reps, resting for 60 seconds between sets.
*If this is too easy, perform regular push-ups on the floor either using bent knees to prop you up or resting on your toes (I hate to phrase it this way but woman-style or man-style.)
Counter top push-ups
Position yourself to do a push-up by standing at your counter-top (standard height) with your palms on the ridge of the counter, arms straight, feet/legs making a 45 degree angle with the floor. Push yourself up counting 2 seconds, and lower yourself back down to where your chest is less than an inch from the counter top, counting 2 seconds.
Complete 3 sets of 12 reps, resting for 60 seconds between sets.
*If this is too easy, perform regular push-ups on the floor either using bent knees to prop you up or resting on your toes (I hate to phrase it this way but woman-style or man-style.)
April 26, 2008
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!
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!
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