We had a major snow storm overnight in New York, and I got stuck at home today. Besides the obvious great workout of shoveling your driveway – I was inspired to come up with a workout you can do at home – without any special equipment, just using your own body weight. It’s amazing what you can do with some imagination, and I guarantee this will make you sweat! No gym membership required! If you don’t know what an exercise is, google works! 🙂 Work at your own level if it’s too hard, do what you can and if it’s too easy, add more reps/sets… it’s about pushing yourself, you’ll be glad you did!!
2 min Jump rope (if you don’t have one just mimic the movement by swinging wrists and jumping)
Circuit 1 – do all of these exercise without stopping:
Mountain Climbers 1 min
Tricep dips x 20 (using two chairs)
Pop Squats 1 min
60 seconds rest before you do it all over again. Repeat 4 x times
Jump Rope 1 min
Lateral skater jumps 1 min
Plank 1 min
Jumping alternating lunges (20 each leg)
Push ups x 20
60 seconds rest, repeat circuit 4 x times
Jumping Jacks 1 min
Squats x 25 (either with body weight or with weights if you have at home)
Reverse crunch /sit ups x 25
Close grip push ups (triceps) x 15
Glute bridge x 25
60 second rest after one run through, then repeat circuit 4 x times
Finish strong with 100 Jumping Jacks or if you have space in your house, 100 walking lunges!
And now you’ve deserved a treat – a gooey chocolate fondant like cupcake which gives you about 235 calories, 35g of protein, 18g of carbs and 3.5g of fat. Perfect for after your workout!
2 egg whites
1 tbsp Fat Free Greek yogurt (Fage is my favorite brand)
2 tbsp unsweetened apple sauce
1 tbsp powdered skim milk
1 rounded scoop Chocolate Protein Powder (I love Gaspari’s MyoFusion)
1 tbsp cocoa powder
1 pkt stevia
Blend everything in a food processor or blender, pour into a muffin tin and bake at 230F for about 10 minutes. The center should be moist and gooey like this :
One thought on “A great workout to do at home plus a reward!”
Love creativity takes no excuses poster!
As always, thank so much for your blogs Sunny!
Your #1 fan ~ Sally