Free Fitness in 2015!

Posted December 31, 2014 by Melissa diLeonardo in Life After Five
A popular New Year’s resolution or 2015 S.M.A.R.T. goal is “getting fit.” Gym memberships are typically on sale right now, and fitness floor become packed with members (old and new) looking to make a change. Nothing wrong with that, but if you are looking to get in shape, become stronger, and more able at…LIFE, but are not ready to join a gym, fear not! I have put together three separate workouts – body weight based and no equipment necessary. Give them a try and see if you don’t notice a change when performed regularly for 4-8 weeks.

 

#1: Walk/Jog/Run 20-40 minutes

Afterward complete the following:

  • 50 alternating back step lunges
  • 50 bicycle crunches
  • 60 second plank hold (on hands, knees down, & take breaks if needed)
  • Repeat for1-3 rounds, depending on time and how you feel.
  • Stretch + Hydrate.

#2: Walk/Jog/Run 15-30 minutes

Afterward complete the following pairs of exercises. Stretch + hydrate when done.

Squat

Body Weight Squats + Squat Holds

Perform 10 squats, then hold a squat for 10 seconds, then 8,6,4,2 reps.

Proper Form Tip: Lead with your hips, keep heels down, and abdominal muscles braced.
Pushups (on toes or knees) + Planks (on elbows)

Perform 10 pushups, then hold a plank for 10 seconds, then 8,6,4,2 reps.

Proper Form Tip: Keep your abdominals braced (like a plank), and elbows 45 degrees away from your ribs.

 

 

 

Sit up Hollow Hold

 

Sit Ups + Hollow Holds

Perform 10 sit ups, the hold a plank for 10 seconds, then 8,6,4,2 reps.

Proper Form Tip: Keep your abdominals braced (like a plank), and elbows 45 degrees away from your ribs. For the hollow hold, pull your navel to the floor and lengthen through the arms and legs. Raise legs higher to modify.

 

 

 

 

Lunge Sun Dial

 

 

Alternating Lunges + Sun Dials (a.k.a One-arm Plank with Rotation)

Perform 10 lunges, then 10 sun dials, then 8,6,4,2 reps.

Proper Form Tip: Keep your front heel down on the lunges and be sure to bend both knees. Hold each sun dial for 3-5 seconds. Lower to your knees to modify

 

 

 

 

 

#3: Use body weight exercises to combine cardio and strength training.

Get your stop watch set and visible on your smart phone.

Each interval follows the same protocol: work for 20 seconds, rest for 10 seconds.

  •  Interval #1 – 2 minutes: Jumping Jacks (4 rounds in 2 minutes)
  • Rest 30 seconds.
  • Interval #2 – 2 minutes: Push Ups (on toes or knees), 20 seconds on, 10 seconds rest (4 rounds in 2 minutes)
  • Rest 30 seconds.
  • Interval #3 – 4 minutes: Squats, 20 seconds on, 10 seconds rest (8 rounds in 4 minutes)
  • Rest 30 seconds.
  • Interval #4 – 4 minutes: Bicycle Crunches, 20 seconds on, 10 seconds rest (8 rounds in 4 minutes)
  • Rest 30 seconds.
  • Interval #5 – 4 minutes: Alternating Side Lunges, 20 seconds on, 10 seconds rest (8 rounds in 4 minutes)
  • Rest 30 seconds.
  • Interval #6 – 2 minutes: BURPEES!
  • Stretch + Hydrate.

Remember, fitness does not require a fancy gym membership.  All you need is motivation and commitment. (The internet can also help supply with you visual demos.)  Keep it simple; make a plan and stick to it.  Start small and let your self develop your skills at a safe pace.

“Don’t let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use.”

– Earl Nightingale


About the Author

Melissa diLeonardo

Melissa is an East Coast native who has made Chicago her home! She has worked in the health and wellness field for over six years and lives to bike, hike, run, lift, and play. As a ReebokONE Brand Ambassador, Certified Personal Trainer via the American Council on Exercise, and a Registered Yoga Teacher, Melissa is down with good health. Voted “Best Personal Trainer” in the 2013 Chicago Reader’s Annual Poll and selected as a global finalist in the 2013 Life Fitness Personal Trainer to Watch Contest, Melissa instructs fitness and yoga classes throughout the north side of Chicago (spinning, boot camp, strength training). She a proud member and assistant coach at CrossFit Chicago and Master Trainer for Life Fitness Academy . Co-founder of the Chicago-based wellness collective, true-2-life.com and Program Manager for Corporate Movement at Life Fitness Corporation, you can follow her on twitter @mdsapphire. Now let's dance!