Moms--Get a Full Body Workout with No Gym!

Personal Trainer Stephanie Amijo, from On The Go Personal Training has developed a full body workout that you can do in your living room with little equipment and NO GYM.

Home Workout

By Stephanie Amijo
A lot of people think you need lots of equipment to get a full body work out, but actually you can get a great workout with very little equipment. When I train clients in their homes I bring most of the equipment for the sessions. Since I can't carry a whole gym I do a lot of exercises that don't require much equipment at all. Here is a great work out you can do while watching TV and all you need is a chair and a set of 3-5 pound weights. If you don't have weights you can use two full water bottles instead.

Warm-up

To get your heart rate up and your muscles warm do the following exercises for 30 seconds each:

Marching in place

Side steps

Squats

Jumping jacks

Strength Circuit

Do 12-15 repetitions of each exercise then repeat the circuit 1 to 2 times depending on your fitness level.

Skater lunge with side leg lift (works quads, glutes, inner thigh, and core): Stand with your feet hip width apart. Lunge back with your right leg and cross behind your left leg (A). As you stand back up, bring your right leg out to the side (B). Complete the set on right side then switch legs.

Push-ups (works chest, shoulders, and core): Place your hands on the floor or chair approximately an inch wider than shoulder width on each side with your feet hip width apart. Keep you back flat and lower your body about an inch off the floor or chair. Push back up to the starting position. See the pictures for the three different levels.

Level 1 pushup level 1

Level 2 pushup level 2

Level 3

Lying tricep extensions with crunch (works triceps and abdominals): Lie on your back holding a weight in each hand. Raise you arms straight above you. Slowly bend your elbows bringing the weights down near your ears (A). As you slowly raise them back up, crunch up by bringing your shoulder blades off the ground using you abdominals to lift you (B).

Single leg bridge (works hamstrings and glutes): Lie on your back with your knees bent. Raise one foot off the ground and point it toward the ceiling (A). Slowly raise your hips off the ground while squeezing your glutes (B). Lower back to the ground. Complete the set then repeat with other leg off the ground. If this exercise is too difficult keep both feet on the ground.

1-arm T-row (works back, glutes, and core): Hold a weight in your right hand. Bring your left leg off the ground behind you and bend forward so that your leg and body are parallel to the floor (A). Hold on to the chair with your left if needed for balance. Let your right arm hand toward the floor and slowly pull it upward bringing your elbow up past your back (B). Lower your arm back toward the floor. Complete the set then switch sides.

Cross punch oblique crunch (works shoulders and obliques): Lie on the floor with your knees bent holding a weight in each hand (A). Take your right hand and punch toward your left knee while crunching in the same directions (C). Lower and punch with your left hand toward your right knee (C).

Runners (works quads, glutes, hamstrings, biceps, and core): Stand with your right foot approximately 2 feet behind your left foot and hold a weight in each hand (A). Bring your right knee up while curling the weight in your left hand up (B). As you bring your leg back down behind you lower the weight in your left hand and curl the weight in your right hand in a running motion. Complete the set and repeat with left leg.

Squat sit (works quads, glutes, and core): Stand approximately 6 inches in front of a chair (A). Slowly sit down and immediately stand back up (B and C). If this is too easy try using a lower chair or only use one leg at a time.

Negative crunch with arm raise (works biceps, shoulders, and abdominals): Sit on the floor with your knees bent in front of you. Hold a weight in each hand and bend your elbow so that the weights are by your thighs (A). Slowly lean back as you raise your arms toward the ceiling maintaining the bend in your elbows throughout the movement (B). Bring your body back up to sitting and lower your arms.

Plie squat with calf raise (works quads, inner thighs, calves, and core): Stand with your feet out wide and your toes pointed at a 45 degree angle away from your body. Lower down into a squat (A). As you stand back up, use your calves to come up onto your toes (B)

Don't forget to stretch after you finish your workout and drink plenty of water. As the exercises get easier add more weight or do the circuit an extra time. If you have any questions or concerns please feel free to email me at stephanie.armijo@onthegopt.com.