hi @the-tip-hipsters, this is my first audition set for the auditions, hope you enjoy! :)
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I don't know about you guys, but I love being active. I was a competitive figure skater for eight years, I run varsity track and am on the dance team at school, and I also have group cardio classes at my gym. Most of these things require a track, a gym or a studio, though. So what do I do when the weather's bad, can't make it to practice, etc.? I simply do a workout at home. Here are some great ideas that not only give you a good workout without a gym, but are fun as well!
1) PAPER PLATE CORE
-All you need for this is 2-4 paper plates and a hardwood floor, and a mat if you feel more comfortable with it.
-The first exercise I do are pushups. Take both of your hands and put each of them on a paper plate. Slide your hands out from right underneath you to a pushup position, and do a pushup. Then slide your hands in and repeat. Do as many reps as you think are possible for you, I usually aim for 2-3 reps of 20-25.
-Another great exercise is pike circles. Put the paper plates on your feet this time and get into a pushup plank position. With your feet together, slide yourself into a pike position, then push your feet apart while you're descending from your pike. Make sure your feet move into a circular motion back together at the bottom. Also do this in reverse. Again, do how many reps you feel comfortable with this exercise, but do push yourself! When you feel like giving up, do four more.
-This one is pretty simple--when in a pushup plank position, quickly slide your feet opened and closed for 30 seconds-1 minute. I call these "jumping jacks."
-This one is a little more difficult if you want a challenge. In a pushup plank position, take one foot on the paper plate and slide it out beside you so your legs are in an L position. Then, take the leg that is slid out beside you and cross it underneath you and across your body. Then, put it back the way it came and do the same with the other foot.
-Some more exercises include mountain climbers, one-handed pushups, and side-plank jumping jacks. Trust me, though the concept may seem simple, these exercises are great for your core!
2) CALVE RAISES AND YOGA BALLS
-These exercises are great for toning the lower part of your legs.
-Chances are you have stairs in your house, so all you need to do are calve raises on those. But, there are several variations you can try, like: two feet, one foot, two feet pigeon toed, one foot pigeon toed, two feet turned out, one foot turned out, two feet with fifth position arms (make sure to tighten your core and back while doing this, as it may cause you to arch your back/slouch, which isn't good), one foot with fifth position arms.
-You can do a million things with yoga balls. Some stores can sell them up to a hundred dollars, but you can find ones for maybe 5 dollars at stores like Walmart.
-One exercise with a yoga ball is to take the ball in between your feet, laying down on your back, and squeeze it as hard as you can. This should fire up your inner thighs, and if you clench your stomach, your core as well.
-Another exercise is putting your feet flat on top of the ball and raising your body into a ski-jump position (this diagram shows it well: http://health.howstuffworks.com/wellness/diet-fitness/exercise/leg-exercises-tb1.htm) Do a few reps of those, and you should feel a burn in your hamstrings and quads.
-For fun at off-ice training sometimes, we would see how long we could balance on top of the ball with our knees on top and nothing to help stabilize us. You want to make sure you're standing very tall, or else it won't work. Try this with a stabilizer first, then when you feel like you've practiced enough, try it without!
-There are a TON of other exercises, and a TON of different websites to search them on. Make up your own, even, as long as it's effective!
3) JUST RUN/DANCE
-In need of some cardio but nowhere to do it? Not a problem! No matter where you are or what you're doing, it's easy just to run.
-In advance, plan out a map of the route you will go to run on Google Maps, and then just go outside and do it! If it's cold, there are a ton of cute headbands, pullovers and running tights stores usually stock up on no matter what time of the year. If it's hot, no one will care if you're running in a sports bra and shorts! Just make sure to apply sunscreen ;)
-Not in the mood for a run? Turn on some fun music in your room and just dance around to it while doing chores. You may think one measly dance session won't do anything, but it's a hell of a lot better than just sitting on your butt.
4) TAKE THE TIME TO SIGN UP FOR CLASSES
-Sometimes people think that the only reason they can't go be active is because they don't know what to do.
-But I am 10000% positive if you just went on your local sports complex's website and checked the schedule under fitness classes, then you would be able to sign up for a few!
-This is how a lot of people come to like working out even when they don't have a gym. For example, I have a cousin who does Zumba ALL the time, and when she can't, she goes out and dances at night because she knows it's a good workout for her and it's fun!
-Some different classes include spinning, Zumba, yoga, and even marathon/triathlon training!
-So what are you waiting for? Go sign up for one today if you don't know what to do when you get to the gym!
Lots of water and a healthy diet will supplement these workouts well, for results you'll want--whether it's just the extra bit for a sport you're pushing yourself for or just a healthy lifestyle in all. I hope you enjoyed the tip, feel free to comment below with any suggestions/remarks!
