One thing about being a busy women is that you don't have
time to be going to a gym every day,night. Not only that, but every time you
are at the gym, doesn't it seem to be full of nothing but sweaty, stinky
people? Wouldn't it be nice to not have to go to the gym, and still maintain
that gorgeous, swimsuit model figure of yours? But, what else is there? If you
don't deep going to that expensive mega-gym, then your body will just go to
flab.
Well, there is another way. One that doesn't require a fancy, high-ticket gym
membership. It doesn't have sweaty, stinky gym members to deal with. Best of
all, you don't have to drive anywhere to get there. The place I'm talking about
is your own home.
You can workout in the comfort of your own home, losing all the weight you've
been meaning to, firming up your body. The best part is, you don't have to buy
any expensive home gym equipment either. All you need is what you are carrying
with you every day. No, not your purse. You. Specifically, your body weight.
And a room about 8x8 in size. That is all, and you are in business.
I'm going to lay out here a complete plan that will replace those trips to the
gym. What I am going to present here not only works, but you only need twenty
minutes a day, three days a week, to get things done. It's brilliant.
The first thing you are going to do is an exercise called the prisoner squat. Before
I explain how to do it, I want to print out one other important feature of this
exercise. You are not going to be resting between any of these exercises. The
idea is to get in there, tear them up, then rest afterwards. Okay?
Back to the prisoner squat. Put your hands behind your head ( I sound like the
police, don't I?) keep your elbows back, and squat down until you are halfway
to the ground. You want to keep your shoulder blades together so that you will
be working your upper back, and be sure to push your hips back as you squat
down. Doing this will work the back of your legs. You are going to do these
squats anywhere from ten to twenty times depending on how strong you are.
When you are done with those, get immediately ready to do push-ups. Resume the
position, as my old gym coach used to say, and start doing regular push-ups.
Only this time, when you get to the top of the push-up, you're going to want to
add a little extra push to round your upper back and make your shoulder blades
more away from each other. You're going to do between four and twelve of these,
again depending on your strength.
Jump right into the third exercise, the plank. Here, you support your
bodyweight on your forearms and toes and deep your body in a straight line from
your ankles to your shoulders. You will be “hovering” just above the ground.
You want to keep your abs braced and hold this position for ten to sixty
seconds, depending on your level of endurance.
Lastly, you're going to stand with one foot two feet in front of your body and
the other foot one foot behind your body. This is called a stationary lunge
position. Now, bend your back knee and drop your hips to the floor. Then push
up using the muscles of your front leg. If you need to, you can use a wall to
balance and support yourself while you do this. You are going to do these five
to twelve times, as your strength will indicate how many.
Now, when you're done this last exercise, called the split squat, guess what
you are going to do? Rest? Hardly. You are going to rest, yes, but only for
exactly one minute. Then you are going to do all four exercises again. Do this
complete set up to four times, depending upon how you feel at the end of each
set.
That's it. Do this procedure three times a week and you can kiss the gym
membership good bye. Just don't forget to combine this with proper dieting.
This article has been brought to you by Positive Body Real
Results Magazine
