by Melissa Lowry
Tis’ the season for New Year’s resolutions and increased gym memberships, which means you may be waiting a long time for a treadmill, exercise machine or set of 10kg dumbbells. So, rummage through your storage bin. It may hold the key to unlocking your at-home, personal exercise regimen.
What about that long-forgotten jump rope? It is an excellent resource for increasing cardiovascular endurance, core strength and pure athleticism. Besides, if you haven’t picked up a jump rope in a while, you will feel like you’re at recess – do you need a better excuse to play?
Make your playground on the balcony or patio or in the living room and warm up with a basic two-legged hop for five to ten minutes before incorporating the following challenges:
Alternating Toe Taps: While jumping rope with forward motion, shift your bodyweight from side to side moving one foot in front of the other and tapping your toes. Perform toe taps for 1 minute, three times.
Single-Leg Hops: While jumping rope, hop on each leg for 10-50 repetitions, three times.
Did you dig up those ankle weights? Don’t toss them; they aren’t an outdated fashion accessory. Instead, use ankle weights at home for floor exercises or in absence of weighted cable machines.
Fire up those hamstrings, glutes and lower back while performing the following exercises with ankle weights:
Reverse Scissors: Lie flat on your stomach with arms outstretched in front of you. Dig your abdominals into the mat, keep a soft knee and open your legs as wide and as straight as you comfortably can while you move them over one another. Complete 20 reps, three-five times.
Three Quarter Kick: Position yourself on all fours and lift one leg up and out to the side while keeping your back straight and elbows soft. The Three Quarter Kick not only engages the hamstrings and glutes but unlike the Donkey Kick, it also targets the inner thigh. Alternate each leg for 25 reps, four times.
Before you overlook or avoid that kettlebell because it isn’t child’s play, think again. Wielding a ball of iron develops strength, conditioning, stamina and coordination all while improving fitness and physique. So, get into the swing, the Kettlebell Swing, by performing the following drill:
Standard Kettlebell Swing: Place feet between shoulder and hip width apart and center bell about 3-6 inches in front of your toes. Fold at the hips shifting weight to your heels (think: deadlift). Establish a two-handed grip on the kettlebell, slightly bend and extend your knees and hike the kettlebell back between your legs. As the bell reaches the end of your back swing, press through your heels, hips and back until you are in the upright position. This action should launch the bell hip or chest height.
Perform a Tabata by setting a timer or downloading a Gymboss application to track 20 seconds swings and 10 seconds rest – totaling eight rounds equivalent to four minutes.
