Easy Daily Exercises.
There's no excuse not to exercise when you're traveling or don't have gym equipment available. The following simple workout uses your own body weight as resistance in this quick, but intense 15-minute routine:
- Warm up: loosen your body with 2-3 minutes of jogging or marching in place.
- Pushups: work your chest, back, biceps, triceps, shoulders and abdominals with 2-4 sets of the maximum number of repetitions you can do, resting only 1 or 2 minutes between sets.
- Chair Squats: work your gluteus, hamstrings and quadriceps with slow, controlled squats. Do 15 repetitions, just tapping your buttocks on the chair at the bottom of the movement (do not bounce). Count to 3 going down, hover just above the chair for 3 counts, then slowly raise 3 counts to the starting position. Because you are using only your body weight, you must perform these movements slowly and precisely to be effective. Rest 30 to 60 seconds and repeat 1 to 3 times.
- Triceps Dips: works your triceps, biceps, forearms, and shoulders. Position yourself so that your chair is behind you. Hold on to the front of the chair seat with your palms, knuckles facing forward toward your legs in a "crab" position. Beginners should have their knees bent with their feet about three feet from the chair. Intermediate and Advanced exercisers may move their feet farther away from the chair for increased resistance. Slowly bend your elbows and lower your body, keeping your buttocks and legs still. Do 15-20 slow, controlled repetitions. Rest 30-60 seconds then repeat 2 to 4 times.
- Crunches: works abdominals. Perform 2-4 sets of 25 repetitions, resting 30-60 seconds between sets.