Fitness

Exercise 101: At-Home Workouts

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This easy, everyday workout is perfect for new moms, people with limited time, or folks that are just beginning a fitness regimen. And don’t fret, no equipment necessary! I will be sharing different types of workouts and more intense, high impact circuits later on down the road but I wanted to cover the basics first. Now let’s get active!

Start off with some light cardio like jumping jacks to warm up your muscles then proceed with the following suggested reps depending on your typical fitness routine.

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Lunges (2 sets of 20 reps, each leg)

Keep upper body straight, with your shoulders pulled back. Step forward with one leg, lowering hips until both knees are bent at a 90 degree angle. Front knee should be directly above your ankle. Keep the weight in your heels while you push back up to the starting position.

Squats (2 sets of 25 reps)

Keep upper body straight, with your shoulders pulled back. Place feet a little wider than shoulder-width apart, hips stacked over knees, knees over ankles. Squat down until thighs are parallel to the floor as if sitting in a chair. Make sure your back and shoulders are still pulled back while you push back up to the starting position.

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Push-ups (2 sets of 20 reps) 

In the plank position, plant hands slightly wider than shoulder-width apart. Ground toes – or in my case knees – into ground to stabilize bottom half of body. Straighten your back to a neutral position ensuring hips aren’t dipping low. Lower body until chest almost touches the ground, drawing shoulder blades back while keeping elbows tucked so arms are at 45 degree angle at bottom position. Push back up and straighten arms, engaging the core.

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Basic Plank (Hold for 60 seconds)

In the push-up position, place forearms on the ground shoulder-width apart. Ground toes into ground to stabilize bottom half of body. Keep a neutral back and neck, while focusing on tightening core and glutes (butt) ensuring hips aren’t dipping low. Hold position.

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Disclaimer: I am obviously not a doctor, nor am I a registered professional trainer. The purpose of my fitness posts is to share my experiences with fitness and what works for me. When it comes to your health and fitness, do your research and advise your general practitioner regarding any limitations or injuries you may have.

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