Full workout at home


These few simple items gave me helped me create a well-balanced exercise routine at home yesterday morning. 

My routine was completely out of whack this week.
I got sick on Sunday and even though I felt better on Monday I decided to skip the gym and make sure I was back to healthy. (Plus I had a fever on Sunday, which broke Sunday night or Monday morning, and didn’t want to infect anyone else.)
Tuesday I hit my regular yoga class. Wednesday I had to stay at work later and planned to hit a later yoga class. But once I got home I was beat and had some work to do.
Thursday and Friday I had a training in the city (San Francisco). It went until 5 on Thursday and I knew I would never make my 6 p.m. spin class. I decided to wear a camisole tank top under my blouse. I shoved my flip flops and yoga pants into my purse (yup, it pays to have a big purse). I went straight from the BART station to the yoga studio with about 5 minutes to spare and quickly changed into my yoga clothes for class.
Last night Curt and I had a dinner to attend and I likely would not have made the evening yoga class anyway. I wanted to go to my regular 6:30 a.m. body conditioning class. But I just thought it would be cutting it too close.
So instead I used the few items of exercise equipment I have and put a 40-45 minute routine together. I definitely could have gone an hour. But my time was limited as I had to shower and get ready and then head to the city for my training.
I think with a few items anyone can put together a cardio and conditioning workout together. I incorporated all of the exercise part of GFG!’s April Monthly Challenge.
Here’s what I did:

  • 5-7 minutes of non-stop hula hooping
  • For one song (which happened to be Dog Days are Over) I attempted to jump rope. I did it in the kitchen and that didn’t work out so well. But I didn’t want an audience and avoided going outside.
  • 100 jumping jacks
  • Shoulder press first right side then left–15 on each side (My dumbbells are only 3 pounds. So I doubled up to create more weight, which I need as I have built up to a weight that works for me.)
  • 50 jumping jacks
  • Shoulder press first right side then left–15 on each side
  • 50 jumping jacks
  • 15 bicep curls with resistance band
  • 15 tricep backs with resistance band
  • 15 bicep curls with resistance band
  • 15 tricep backs with resistance band
  • With resistance band walk side to side (two steps to the left and two steps to the right) 20 times
  • Stand still on one leg with resistance band and kick out other leg to the side with resistance 15 times each leg
  • 20 squats with resistance band. (In order to maximize the resistance I had to pull the band high above my head, which ended up working my shoulders and triceps.)
  • Rows with Figure 8 band 15 each side–two times
  • Squat and move into shoulder lift with dumbbells 15 times each side–two times
  • And to finish off, a 1:30 plank (we are having a plank challenge at work–working up to a 4-minute plank–eeekkk!)

With a few small and inexpensive pieces of equipment a thorough exercise routine can easily be done at home. I will likely invest in some heavier dumbbells. I don’t have a lot of space for equipment so the items I have are what I have. All of my items, except for the hula hoop (and yoga mat), fit into a crate.
And what I realized is that when I travel I can take my jump rope, resistance band and Figure 8 band, which all easily fit in my suitcase, and create a full exercise routine.