Workout Without Weights

For those introverts among us (read: me!), the best workouts can sometimes be those we enjoy in the privacy of our own space. In our own homes, we can crank the music to eleven, wear the ratty workout clothes we wouldn't let our best friend see us in, workout in front of the ol' idiot box, and make fools of ourselves while learning how to get fit.

What follows is my idea of a beginner/intermediate workout that can be done at home, without the fancy equipment. No one should get the idea that working out is only available to those who can afford dumbbells, or Bowflex, or a spandex unitard.

**Disclaimer: Working out, while generally wonderful for people, is also inherently risky. Moving the body in ways it is not accustomed to can cause injury. Best bet? See your doc before starting ANY workout program to make sure you're ready for exercise. And follow my instructions at your own risk. M'kay?**

WARM-UP:

- Is it a nice day? Go for a 5-10 minute brisk walk/jog in your neighborhood. Rainy? Stay inside and alternate between walking in place and jumping jacks for the same amount of time, 5-10 minutes.

- Come back inside and do some dynamic stretching exercises. Do 10 each of the following:

• Arm circles - Putting your arms out to the side, make big arm circles like a helicopter blade. Reverse directions and repeat
• Hugs - Give yourself a hug. Yes, really. Then open your arms as wide as possible and repeat.
• Toe touches- Stand in a wider-than-shoulder-width stance, with your arms out at the side. Without bending your knees, touch one opposite-side arm to the foot. (Accuracy does not count - if you can't touch your toe, touch your shin. Whatever your body can do)
• Lunges - Step out far with one leg and bend the knee. Push back with the same leg. Repeat with opposite leg. (Click here if you're having trouble with the technique.)

All warmed up? Then let's begin. Make sure you rest for 30-90 seconds between each set of exercises below, and listen to your body. (In other words, increase the rest if you find yourself out of breath, or decrease it if this is a cakewalk.)

Core Exercises:

• 25 Crunches - To ratchet up the intensity, hold a heavy book over your head as you crunch up.
• 20 Opposite arm and leg raises - On your hands and knees, raise one arm straight out and the opposite side leg straight out. Repeat with the other arm and opposite leg. Don't let your midsection sag! Keep a straight back as you complete this exercise.
• 25 Russian Twists - See technique here

Upper Body Exercises:

• 10x2 Push-ups - If necessary, you can do these with your knees on the ground, or even on the wall or a set of stairs.
• 10x2 Suitcase Curl to Press - Grab a suitcase (or a small bag/duffel...anything with a handle will work). Fill it with whatever makes it a good weight for you. Curl the suitcase up to chest level, then press it overhead while rotating your forearm. Bring it back down and repeat. Do the reps on each arm.
• 10x2 Triceps Dips - Find a sturdy chair. Do this. (In the image/video, the guy has his feet elevated for added intensity. That's great, but you can always leave your legs outstretch or even bent on the ground.)
• 10x2 Suitcase Lateral Raises - Grab your suitcase again. Raise your arm out, until it's level with your shoulder. Repeat on each side.

Lower Body Exercises

• 10x2 Body weight squats - With your feet positioned at just-wider-than-shoulder width, and toes pointed out slightly, bend your knees and lower your body slowly. Return to starting position. For added intensity, pick up that heavy book or suitcase and hold it overhead. (If your balance is not great, try these squats next to a wall, and don't let your butt go below your knees.)
• 10x2 Split squats - Step out with one leg a couple of feet. Bend both knees and lower your body. Repeat 10 times, then alternate legs and do it again.
• 20x2 Leg raises - While lying on your side, raise one leg high in the air. Slowly lower it down. For added intensity, make sure it takes at least 5 seconds to lower your leg to starting position.
• 10x2 Calf raises - Find some stairs in your house with a handrail. Let your heal hang over the edge of the first stair, with the ball of one of your feet on the step. Holding onto the handrail, slowly let your heel drop. Raise yourself by standing on "tiptoe", holding the handrail for balance. Repeat on each leg.

Cool Down - Brisk walk around the neighborhood again! (Or walk in place if need be.) End with some static stretching. (Good examples are found here.)

I can't emphasize enough the importance of listening to your body as you do this routine. Basic rule of thumb: if it's too painful, don't do it. Check with your doc for a routine better suited for you. And feel free to adjust the sets and reps as needed. Are 10 pushups too many? Make it 5, and maybe do a couple more sets with rest in between. But rest assured, getting active is just a matter of overcoming the inertia of our daily lives. Start moving and great things will happen, I promise!