Getting your daily dose of fitness can be completed practically anywhere. Whether you prefer a local gym or working out in the comfort of your own home, when a workout is done correctly, you will see results either way. Here are some easy, step-by-step workouts for gym goers and for those who need a quick fix at home.
At the Gym
Gym 1: Incline barbell close-grip press
Execution: Lower weight to chest with elbows close to body. Push barbell up until arms are locked out. Repeat.
Note: Lift is great for toning multiple key upper body areas.
Gym 2: Squat
Execution: With barbell on your upper back and feet shoulder width apart, squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.
Note: Keep head facing forward, back straight and feet flat on floor; equal distribution of weight throughout forefoot and heel. Knees should point same direction as feet throughout movement
Gym 3: Barbell floor wipers
Execution: Keeping your legs straight and together, raise them up from the floor while holding the barbell until they reach a 90-degree angle with the floor. From this position, twist them from side to side (like a pair of windshield wipers).
Note: The barbell floor wiper is a good exercise for building core strength, because it requires you to both move your body while stabilizing barbell weight at the same time.
Home 1: Bench or couch step up
Execution: Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. Step down with second leg by flexing hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat for reps desired and switch legs.
Note: Great for toning the legs while at home or at the office
Home 2: Shoulder elevated hip thrust
Execution: Find a bench (a bed works well) and rest your shoulder across the edge, feet on the floor. Allow your hips to sag until your butt almost touches the floor. Elevate your hips by pushing through the floor with your heel. Lower your hips and repeat. Repeat with opposite leg as well.
Home 3: Reverse lunge with side lateral raise
Execution: Step back with one leg while bending supporting leg. Plant forefoot far back on floor. Lower body by flexing knee and hip of supporting leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward supporting leg and return rear leg next to supporting leg.
Note: While back at standing position, raise upper arms to sides until elbows are shoulder height. Maintain elbow height above or equal to wrists. Lower and repeat.
Tips and Advice
1. Train with a partner: Having someone to push you and keep you on track really helps! This is why most group training facilities are the best option; the “buddy system” helps keep accountability.
2. Track your progress: As you spend more time in the gym, it will become too difficult to remember what weight you used or how many repetitions you completed each set. Stop guessing and keep track! For weight training, keep track of the exercise performed, number of repetitions and number of sets completed. This will give you a good base line assessment as well as give you the opportunity to look back and challenge yourself in a few weeks.
3. Take baby steps: Don’t try to do everything all at once…ease your way into a routine so you don’t burn out!
Matthew Thornton and Andrew Decker are certified personal and group fitness instructors who have 20 years each of experience in the fitness world as well. They co-own TitanUp Fitness and both are decorated in medals with a wide range of fitness and sporting events from rugby, football, running and Never Quit Never events.