January 6, 2013
New Year, New You, No Gym (Part 2)
It’s been an entire holiday season and it’s pretty obvious what your New Year’s resolution is. That holiday weight is coming off one way or another so here’s one way to do it without being scoffed at by the meatheads who spend all year in the gym.
I’m sure you don’t want to be caught in the storm of new members flooding each gym across the nation. I mean come on, the crowd, the clutter not to mention the mass confusion of other resolution maker’s minds as they stare at weight machines as if they were alien technology. In addition to that I’m sure you don’t want to hear the testimonials of rejected Jersey Shore try outs preaching on how faithfully they frequent the gym and showing off for all the newbies.
No, not a sight I would like to see you in. You see, I care about you out there. The gyms just want your spur of the moment resolution money. You can be in the comfort of your home melting pounds away.
So let’s get to it why don’t we? Straight from the pages of Men’s Health January issue comes a sure shot workout that will definitely boost your performance! I’ve been doing this for some time now (kept me in shape during the holiday season) and I feel amazing while others out there may be feeling like they have just got finished hibernating.
Here’s how it’s gonna go down. The next five excesses will be done as a circuit, you will rest for about 45 to 50 seconds in between each and then move to the next afterward. Once the circuit is complete, rest for 1 to 2 minutes then do it again. The magazine recommends that you do as much circuits as you can in 15 minutes but for starters I recommend 3 circuits. The magazine also recommends that you do this barefoot (you have to tell me twice!).
Elevated Bird Dog Reach – This exercise calls for you to get on your hands and knees (like when you were little and pretended you were a puppy.) but only your hands and feet actually on the ground and poke your butt up (awkward position I know but at least you’re at home and not at the gym). From here you will extend the opposite arm out with the opposite leg out until it is as straight as you can get it (right arm and left leg). Pull those back and then extend your other arm and leg (left arm and right leg) and there you have 1 rep. Now do about 7 to 10 more of those and then rest.
45 seconds already? It’s Time for your next workout buddy.
Straight leg Crab Hip Raise – For this one you’re going to need a bench, chair or whatever rest you can find to put your feet on. With your heels on the bench and your butt on the floor, put both your hands out about 90 degrees from your body on either side. From here you will thrust your hips upward until your body is straight. Hold this for a second or two and then lower your hips but don’t let your butt hit the ground. Do about 10 to 12 reps of this and that’s it.
In all Honesty this workout should feel like you a trying to have intercourse with some ghost lady up there. It seems a bit awkward (again) but hey exercise makes you better in bed anyway so here’s to practice!
Oh wait, the 45 seconds is up, time for you to get back to work buddy.
Alligator Lunge – This one calls for a little room. Here you will get into the pushup position. That was the starting position from here you will move your right hand forward while moving your left foot to your left hand. Lower your hips pause and switch hands (left hand goes forward while right foot touches right hand). Do this for about 30 to 45 feet or across your room and back three times.
Let’s go let’s go break time is over.
Crab Toe Touch – This one is fairly simple. Get in the crab-walk position (heels beneath knees, palms beneath shoulders). Touch your right hand with left toes (or highest you can get it if you cannot reach) do this with your opposites and you have done one rep, all you need is 9 more.
All right this is your last workout before the break. You’re almost there, make it count.
Four-Way Bear Crawl – Assume the same position as the Elevated Bird Dog Reach (only hands and feet touching the ground) and crawl for 5 yards in each direction. You should actually form a baseball field diamond in your mind and when you are finished, reverse the direction and you are done.
You have just completed your first circuit buddy! And honestly it probably took you at least 15 minutes if it was your first workout in a while but if it didn’t rest up because it’s almost time to climb another mountain.
Look at you! Proving the naysayers and doubters wrong and attacking the New Year! Take pride in your body and life because you are only given one. I wish you health and success in your journey in the New Year.
Image Credit: Blend Images / Shutterstock