Words: Amanda Place
When the gym isn’t an option (or not something you want to do), there is still so much you can gain from working out at home. One of the best activities women can do for weight loss, bone density, and staying healthy and strong, is resistance training. This can be done with anything, including dumbbells, kettlebells, resistance bands and even your bodyweight. If you throw in a bit of work on balance and mobility too, you reduce your risk of aches, pains, falls and injuries, putting yourself in the best position to stay fit and active for life. This routine covers your whole body with exercises you can do at home. All you need is a resistance band and a set of light dumbbells.
10 reps. Lie on your back and set your knees shoulder-width apart, with your feet flat to the ground and your knees bent. Push up through your heels and squeeze your glutes at the top.
10 reps. Keep your chest up, knees out in line with your toes, and weight in your heels. Sit your hips back to a 90-degree angle and then squeeze your glutes back to the top.
SINGLE LEG DEADLIFT
5 reps each leg. Aiming to keep your back straight, slowly tip forward to horizontal while lifting one leg off the ground. Once your torso is parallel to the floor, slowly return to standing position by engaging your glutes and repeat with the opposite leg.
INCLINE PUSH UP
10 reps. Create an incline by working against your kitchen worktop, table, or arm of your sofa. Aim to keep your bum down, core tight, and elbows close to your body.
“This routine works well as a circuit completed 2-5 times and can be done 2-3 times a week.”
BAND SEATED ROW
10 reps. Hook the band around your feet with legs extended and pull it towards you. Feel a squeeze in your shoulder blades and then slowly release tension to return to the starting position and repeat.
10 reps. Keep core tight and push the dumbbells up while looking straight ahead. Slowly release by bringing the elbows out to a 90-degree angle and repeat.
30 seconds. Place your forearms on the ground, brace your core and squeeze the glutes to lift your knees off the ground while keeping a neutral neck and hold. Keep a record and see if you can do more next time.
There are lots of good ways to exercise at home and this workout is just one example. This routine works well as a circuit completed 2-5 times and can be done 2-3 times a week.
Amanda Place is an award-winning fitness coach and founder of Sculptrition. Sign up for a free 4-week home workout plan via her website. www.sculptrition.com