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“Working Out”…

……..on a “Shoestring” Budget! By Connie York

When you watch the news, you hear it over and over again—the economy appears to be temporarily on shaky ground. During times like these we are all forced to tighten our belts a little bit and prioritize our spending habits. It has been predicted by “some experts” that gym memberships could drop dramatically this year. This is terrible news and I hope and pray the prediction does not come true. At any rate, when you are evaluating your budget and weighing your options, please keep this is mind—you do not need an expensive gym membership, a room full of weight training equipment or a personal trainer to have a toned, fit, healthy body.

My goal in writing this article is to give you a simple, challenging, extremely effective workout that you can do in your own home, and the only money you will need to spend is the price of a pair of dumbbells! You will also use a typical step stool, which you probably already have, and even your kitchen counter!

Think of this workout as a template to follow, a guideline. What I mean by this is that there are hundreds of exercises you can choose from and substitute. Change them around and do different moves on different days. The variety will keep you from becoming bored with your workout.

If you decide to substitute some exercises, just keep the following information in mind. When I write a workout plan, I always include cardio segments and strength training exercises that will work the following major areas: shoulders, chest, back, biceps, triceps, abdominals, buttocks, quadriceps, hamstrings and calves. I like to alternate between cardio and strength training. The cardio segments increase your heart rate and the strength training exercises keep it up! You are burning calories the entire time! Okay enough talk, let’s get started.

Wait. There is one more thing I need to mention—MUSIC, one of my favorite parts of the workout! Music is a great motivator. You will need to choose whatever type of music that makes you really want to move!!

One more thought, if you have children at home, think about what an amazing example you are setting for them. They should see you exercising and taking care of yourself. You might even encourage them to participate. Little ones will look at you like you’re crazy at first, but they will figure it out.

Tips:

Regarding how heavy your dumbbells should be, you want to use weights that are heavy enough that you are “feeling” it after 8 to 10 reps. For example, if you are using 5-pound weights, and it seems like you could do it all day, it’s time for heavier dumbbells.
Keep the workout flowing from segment to segment, with just a minute’s rest between.
Remember good posture. Imagine someone has dropped a piece of ice down the back of your shirt. You would straighten up! That’s how you need to stand.
Hold abdominals tight all the time. Imagine how you would hold your stomach if you were trying to zip up a pair of jeans that are a size too small.
When doing strength training exercises, tell yourself, go “SLOW and CONTROLLED.” It’s more important to practice proper form than it is to do a lot of reps incorrectly. Important...Think SLOW and CONTROLLED.

SEGMENT #1

CARDIO

STEP TOUCH/DRAW RAINBOW – 2 Minutes

Description: Step from side to side and as you are moving, your arms will be extended, making big arcs over head (drawing the big rainbow).

STRENGTH TRAINING – UPPER

OVERHEAD SHOULDER PRESS – Do 24.

Description: Hold dumbbells near your ears. Lift them toward the ceiling and return to starting position. Do 24.

SIDE LATERAL RAISE – Do 24.

Description: Hold dumbbells down at sides, palms facing in. Lift out to sides, arms almost straight, and no higher than shoulder level.

STRENGTH TRAINING – LOWER

NORMAL SQUAT – Do 32.

Description: Rest dumbbells on your shoulders and do your squats. Keep your chest up at all times. As you drop into the squat, think of sitting back in an invisible chair. Actually put a kitchen chair behind you if it will help with the visual.

SEGMENT #2

CARDIO	JUMPING JACKS – 1 MINUTE
STRENGTH TRAINING – UPPER	FORWARD RAISE – Do 24. Description: Hold dumbbells down in front of hips, palms facing in toward you. Lift out to the front, no higher than shoulder level. “Pause” on the out/up position and then drop arms slowly.
CARDIO (AGAIN)	JUMPING JACKS FOR ANOTHER MINUTE
STRENGTH TRAINING – UPPER	BICYCLE PUMP – Do 16 each arm. Description: Assume a one-arm row position (stagger the legs, shoulders back, lean forward from hips supporting upper body on front of thigh). Bring elbow back and hold it back, dumbbell is near shoulder. Pump the weight 3 times, like you are blowing up a bicycle tire, and then pull back. It’s pump-pump-pump, pull back, counts as one rep.
STRENGTH TRAINING – LOWER	PLIE SQUAT – Do 32. Description: Legs wide apart (much wider than a normal squat) and toes pointing out. Rest dumbbells on shoulders. Drop hips straight down for the squat. You can drop hips to knee level if you want, but you don’t have to drop that far.

SEGMENT #3

CARDIO

JOG – LIFT KNEES HIGH – 1 MINUTE

STRENGTH TRAINING – UPPER

PUSH UPS/KITCHEN COUNTER – Do 24.

Description: Stand back from counter and then lean in, forward, supporting your self on edge of counter. Bend elbows bringing chest toward counter and then push up to starting position.

STRENGTH TRAINING – LOWER

STEP UP/STEP STOOL – Do 24 each side.

Description: Stand with one foot on stool, bring other foot up to the stool and then back down to the floor. Just hold your dumbbells for extra resistance.

SEGMENT #4

CARDIO

SQUAT/JUMP UP – Do 16.

Description: Drop for a regular squat (one dumbbell at chest level), and then “pop up” for a jump (dumbbell going overhead on the jump). You don’t have to jump high! Just bring the feet off the floor on the jump. Easier option: Leave off the jump and just pop up, bringing the dumbbell overhead as you come up. Do additional reps if you do the easier option.

STRENGTH TRAINING – UPPER

TRICEPS PRESS – Do 24.

Description: Hold one dumbbell or both over your head, arms almost straight. Stand with legs staggered for support. Just bend the elbows bringing dumbbell down toward your back, and extend arms again.

STRENGTH TRAINING – LOWER

BICEPS CURL WITH PLIE SQUAT – Do 24.

Description: More bang for your time, this one works upper and lower body. Assume the plie squat position as described earlier and HOLD it. While staying down, do biceps curls.

SEGMENT #5

CARDIO

DANCE – 2 MINUTES

Description: By now you get the point. On cardio bouts you are doing something that involves moving around and even some jumping. So, dance, or jog or do jacks. Whatever you want to do.

STRENGTH TRAINING – UPPER

DIAGONAL SHOULDER RAISE – 16 each

Description: Hold right dumbbell near left side of hip. Moving slowly and arm almost straight, lift weight up, across the body, overhead and to the right. Do 16 each side.

STRENGTH TRAINING – LOWER

SPLIT LUNGE – Do 24 each side.

Description: One foot on step stool, other leg back in a giant step with heel off the floor. Hold that pose. Stand tall, stare at something to help you keep your balance, and “dip” the back knee. No need to dip really low, but as low as you want without touching the floor.

SEGMENT #6

CARDIO	GRAPEVINE AND “2” JACKS – 2 MINUTES Description: Grapevine to one side (step-together-step together), then two jacks. Then go the other direction—grapevine and two jacks.
STRENGTH TRAINING – UPPER BODY AND CORE	SIDE PLANK/SHOULDER RAISE – 12 each Description: This is working your entire body! Lay on your side, supporting on your elbow, legs straight and stacked. Lift hips for a plank. Hold the plank! While hips are up, lift/lower dumbbell, arm almost straight.
STRENGTH TRAINING – LOWER	SIDE LEG RAISE/COUNTER – 24 each Description: Stand to the side of kitchen counter. Lift and lower outside leg, out to the side. INNER THIGH/COUNTER – 24 each Description: Stand to side of kitchen counter. Lift and lower inside leg, across your body, inside of shoe going up toward the ceiling. HIP EXTENSIONS/COUNTER – 24 each Description: Face the kitchen counter. Lift leg straight back while keeping chest up and stomach tight.
ABDOMINALS	PLANK – Do 5. Description: Face down on the floor, on your elbows and forearms, dig in with the toes. Lift hips. Think about “hovering” with your body parallel with the floor. Hold each plank for 30 seconds and work up to a whole minute for each.

Remember, there are hundreds of exercises you can do in your own home with little or no expense involved. Substitute for variety while remembering to work all major body parts equally.

Don’t forget to warm up prior to exercise (you could dance), and please stretch after your workout. Always stretch at least these four areas: shoulders, back, hamstrings and calves.

One last thing, never hesitate to contact me if you have questions—connie@aerobicspot.com.

Connie York is an ACE-certified Group Fitness Instructor (American Council on Exercise).