If your fitness resolutions had fallen by the wayside, you are not alone.
Research says that about 80 percent of people fail at their New Year’s resolutions due to a number of reasons.
The good news is that it’s never too late to restart and get your fitness goals back on track.
And you don’t even have to sign up to expensive gym memberships or classes just to get going.
" target="_blank">“A little progress each day goes a long way,” says fitness enthusiast, Max Fardan.
“The trick is to trick your mind. Don’t find any excuses. Gym is packed? Do home workouts instead. New movie released on Netflix? Add it on your list and save for later.”
So whether you’re a novice or a fitness junkie, these simple home workouts can help you stay in shape…
Sunday – Warm up
Start slow and easy to get the mind and body ready for the series of exercises that you’ll be doing in the next couple of days.
- Slow jump: Lift each leg alternately while slow jumping.
- Stretch: Put one arm up and lean on the opposite side while extending your reach. Repeat on both sides.
- Body rotation: Slowly move your waist in circular motion to the left and to the right
- Cool down: Breathe in, breathe out.
Monday – Shoulder and chest
You don’t need heavy gym equipment to bulk up those muscles – a pair of dumbbells at home will do.
- Dumbbell lateral raise: Holding one dumbbell on each hand, slowly raise your arm to your sides until they’re level with your shoulders then slowly lower it.
- Military press: Hold one dumbbell on each hand and bring it to shoulder level. Extend arms straight and slowly lower it back to your shoulders
- Regular push up: Start by doing at least 5-10 reps.
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Tuesday – Abs
Stop daydreaming about a flat stomach and start putting in the work now.
- Sit-up: Lie on your back, place your hand in the back of your head and raise your torso until reaching an almost sitting position.
- Leg raise: Lie on your back and raise your legs until it is perpendicular to the floor then slowly lower your legs while maintaining control.
- Toe-touch: Lie on your back and lift your legs up while reaching your hands towards your toes.
Wednesday – Legs
Fact: Leg muscles are the biggest muscle group in your body so it engages almost every muscle, which in turn gives a big after burn effect.
- Squat jump: Squat down then jump as high as you can while bending your knees to a 45-degree land.
- Lunges: Put right foot forward then lower left knee to about 1 inch from the ground and switch.
- Glute bridge: Lie on your back, bend your knees then push your hip up.
Thursday – Glutes
Did you know that squats are good for you? Experts say that this is the best exercise that can strengthen your butt while improving shape and size.
- Squats: Lots of it. Try doing different variations to mix it up a little.
Friday – Back
Achieving a sculpted back is not easy. But with consistency and dogged determination, you can get there in no time.
- Alternate dumbbell row: Bend forward with one dumbbell on each hand then row alternately to your side.
- Burpee: Bend down into a squat position then quickly thrust your legs behind so you’ll end up in a push up position then bring your legs back up and jump quickly.
Saturday – Relaxation
Rest is equally important as working out on a daily basis. You need to give your body some time to just relax and recover from a week’s worth of physical activities. Now’s actually the perfect time to pull out that Netflix movie you saved for later and just enjoy your downtime.
This is very helpful for people like me who is always busy. Thanks for sharing this, one!
Hi Robert,
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