No Gym? Nowhere to Workout?! No Problem!
I always get a kick out of people saying, “I don’t have time to go to the gym.” Or, “Once I’m home, I just want to relax.” I get a kick out of it because we are so conditioned to think that you can only get a workout in at a gym-type environment.
One part of my job as an in-home personal trainer is to use someone’s space, like a living room, basement, extra bedroom, or even garage, to get them a workout that could rival one done at a gym. There is some improvising at times. For example, using soup cans, ottomans, chairs, and walls as a means to get my client sweating. It’s my job to teach them that an ordinary object can beat a machine any day.
I have three simple movements you can do at home that will help you get your muscles working hard, and your body ready for the warmer weather!
The Chair Squat:
Sit down in any chair you find comfortable. It can be your dining room chair, your lazy-boy, or your office chair.
Once in the seated position, put your feet shoulder width apart, and feet far enough in front of you that your knees don’t go too far over your toes when getting up.
With good posture (chest high, abs tight, hands straight out in front of you, and facing completely forward), push through your heels, engage the glutes and stand all the way up. Slowly start sitting back down until you lightly touch the chair underneath you, and then standing up again.
*A few notes: I don’t tell my clients to count their reps. What I tell them is to do the movement until they feel that ‘Burning’ sensation. Once they feel the burn, do 5 more reps, and then you can move on.
*Also, don’t completely sit back down in the chair. Use the chair as a guide to how low you should go, and then squeeze the glutes again to get you back to standing. Your muscles should be under constant tension.
These three movements can help you work your core, your lower body, and your shoulders all without any weights, going to the gym, or leaving your home. I recommend doing each movement at least 3 different sets. But, if you have the time and the energy, I recommend at least 5 sets.
The gym is a wonderful place to go, I personally love my gym, and enjoy the feeling I get from going. But it’s important to understand that it’s not the only option. And if you just got home from a very long day, or if you have kids to run around, or if you don’t want to go out again in 5o’clock traffic, you don’t have to.
You can enjoy a workout from the comfort of your own home, in front of your TV, while you’re cooking dinner and enjoying family time.