This guest post was written by Sydney Cummings, BS, NASM CPT, FNS, owner of Royal Change, NASM Certified Personal Trainer and former high jump athlete.
No matter your financial situation, you can afford to work out.
Trust me. As a lifelong athlete and a certified personal trainer, I know that you don’t need an expensive gym membership for fitness. You can work up a sweat and elevate your heart rate with these five exercises — at home.
1. Water bottle split squats.
With 12-ounce water bottles in each hand, step forward with your right foot and backward with your left foot so your feet are in a lunge stance. Bend both knees and sink down as close to the floor as you can, then engage your leg and glute muscles to stand back up.
When you stand, lift your water bottles out to the sides away from your body with your arms straight. Drop your bottles back down to your side and repeat this move for 12 repetitions on each side. To modify, only drop halfway down in your lunge.
2. Potholder plank crunches
Start on your hands and knees and place one potholder (or even paper plates or socks) under each foot. Shift your weight into your hands and push your feet back so your body is in a high-plank position with your shoulders stacked directly over your wrists. Make sure your abs are engaged and your legs are straight. One leg at a time, slide your knee to your elbow, engaging your ab muscles, and slide that foot back to start. Complete 12 reps on each side.
3. Laundry detergent squat and press
Stand with your feet a bit wider than your hips and hold a laundry detergent bottle at your chest with both hands. Sit your hips back and down into a squat as you lower into a seated position and stand back up to the top. When you return to the standing position, press the bottle up over your head. Return to the starting position and repeat for 20 reps.
4. Pillow push-ups
Place any size pillow arm’s length away from your body and start in a high-plank position with your hands stacked under your shoulders. Lower your body to the ground, release your hands and reach forward to touch the pillow with both hands. Place your hands back under your shoulders, engage your abs and complete your push-up. Lower to the ground again and repeat for 12 reps.
5. Soup can burpees
Place two soup cans on the floor and stand with your feet hip-width apart. Place your hands directly beside the soup cans and step or jump your feet back into a plank position. Lower your body to the ground, lift back up to plank and step or jump your feet back up behind your hands. Grab your soup cans as you stand and lift them straight out in front of your body using your shoulder muscles to bring the cans up to chest level. Place the cans back on the ground and repeat for 12 reps.
Try to complete two to four rounds of this circuit in the comfort of your own home. Put your favorite tunes on and get moving!
Are you up for The Household Items Challenge?
This blog was written by Sydney Cummings, BS, NASM CPT, FNS, owner of Royal Change, NASM Certified Personal Trainer and former high jump athlete. Read her bio here.