Grownup Gripes: Why has everyone my age turned into Todd and Margot from ‘National Lampoons Christmas Vacation’ when working out, what about good old fashioned push-ups?
Hey, I’m not here to judge, whatever floats your boat is fine with me!!! That’s what this blog is all about. To each their own.
I’m just cheap and won’t pay hundreds (or thousands) of dollars to do something I can pay zero for and get the same outcome.
THE TRICK IS CALORIES IN, CALORIES OUT.
Reports say 80-90% of weight loss comes from what you do or DON’T put in your mouth but when good food choices are combined with exercise you’ll see results.
Admittedly I’m the first to fall off the wagon. It’s something I’ll USE THIS with but it’s also exactly why I know what works.
When you’re barely tall enough to ride the rides at the amusement park and eat like a defensive lineman, pounds can pack on QUICK. Luckily I’m not living a 600 lb life.
WE’RE ALL A WORK IN PROGRESS, RIGHT?
The hardest part is eliminating your bad habits whether it be late-night snacking or soda or sweets but if you start there and add exercise, the pounds are going to drop off.
What theory are you-orange or more orange juice? Again if that’s your jam cool there are a lot of people who want a competitive workout. I personally am all good with the Y.
The problem with me is I can’t find the motivation to go BACK to the gym, especially if I’ve been away from it forever.
Are you the same way? Can you think of a million things you’d rather do? Billion?!?
I start dipping my toe in the water at home in order to ease into it. That way you don’t have to worry about a thing. Here’s how.
Grab dumbbells (I use 10s and 15s). Do these go-to’s in 30-40 mins. No momentum, the slower you do the reps the better.
It’ll be hard at first, you can even break it up into 5 exercises a day (even 4) until you get stronger and comfortable with each move.
Once you’re ready you can head back to the gym (or not). It doesn’t get easier than that!!!
Lose weight without joining a gym: Here are 25 exercises to help you tone up in no time￼
1. High knees
You need to get your heart beating so I like starting with high knees. Stand up tall and bring one knee up to your chest and then the other. The faster you can go the better.
It’s basically running with high knees.
Sometimes it helps to bring your hands up with palms facing the floor so your knees can “high-five” your hands from below.
Essentially your doing shrugs with weights. Stand holding heavy dumbbells in each hand and do shrugs lifting shoulders up and then bringing shoulder blades back bringing elbows together behind your back and your chest out. Let arms drop back down
Repeat shrug like motion for the entire set.
3. Military press
Grab 2 medium-sized dumbbells. Lift above your head from your sides as if you were slowly punching the ceiling and return back to shoulder height. Keep repeating.
4. Skull crusher
Take heavy dumbbell. Use both hands to hold one side. Lift weight above your head and fold your arms back behind your head to drop the weight in a skull crusher motion.
It’s as if you were slowly lowering the weight down the center of your back with other end of the weight. Try your hardest to keep your elbows up next to your ears.
Lying on an exercise ball with arms straight over head make this move even harder. This is supposed to work the triceps.
5. Squat and hold
Just squat and hold for as long as possible. If you want to make it harder, bring feet together or with feet together, stand up on your toes. Make sure your knees are not going over your toes. The lower the better.
6. Bench press
Use heavy dumbbells and you can lay flat on the floor bringing pelvis up off the floor.
Bring weights up and down slowly, meeting in the middle. If want to make it harder, use the exercise ball. 4 counts up, 2 down.
Do them old school, no knees, butt down so your back and legs are in a straight line and bring yourself as low as possible.
Don’t go too fast. That just makes it easier.
8. Lateral Raises
Take lighter weights and hold them straight out in front of you the slowly lower down the weights in unison without bending elbows down to thighs and bring the weights back up keeping arms straight.
You can do the sides when done in front.
Pick 1 or do all 4. Start in push-up position, go down to forearms, then work each side.
10. Love handle whittlers
Do a side plank. Lift your free arm up in a straight line to the ceiling. Push through to the wall behind you sliding your hand under your chest toward the back wall.
Do as many as you can then switch sides.
11. Jumping Jacks
Try and do them as fast as you can, aiming for at least 50 quick jumps in a minute.
Use two heavy dumbbells or weighted bar and lower as close to your shins as possible. Don’t go too far down, you’ll hurt your back and stand back up. Keep repeating.
13. Kettle ball swings
Personally, I don’t use a kettle ball after a neck injury so I use a medium-sized dumbbell in one hand. I start by lowering it through my legs then raising shoulder high swinging through my legs in a kettlebell motion. This is one where momentum works in your favor. Use your hips.
Lay on your belly on a mat. Raise up legs and arms as if you were flying Superman. Hold stretching both arms and legs outward.
15. Wall sit
Stand up with your back against the wall and lower down so you’re “sitting” against the wall without a seat.
Put a weight on your legs if you want.
Hold. To make it even harder, do light weight curls with triceps against the wall.
16. Bench dips
Sit on a bench then use your arms to lower yourself off of it instead of your butt.
Hold yourself up, lower down with your arms and then pull yourself up, like a reverse push up off a bench. Repeat.
Keep legs out straight in front of you.
17. Walk-on ceiling
Go on all fours as if you were crawling and put a weight in between the back of your leg and squeeze it to hold it in place.
Lift your foot up to the sky as if you were walking on the ceiling keeping the weight in place at the same time. Keep repeating.
18. Ab twist with weight
Hold one weight with each of your hands on each side and hold it out in front of you.
Do ab twists to each side bringing the weight AND your body switching sides as quickly and doing as many reps as possible.
19. Lemon squeezers
Basically like half a sit-up. Sit with your upper body and lower body in a v-pose/45 degree angle and bring V together to “squeeze the lemons” and keep repeating.
Lower back down and bring yourself back up without taking breaks in between.
Jump up and then put your arms down in a push-up position and jump your legs back. Pull yourself back up and repeat.
If too hard, just run in place for a minute.
21. Goblet squats
Hold one heavy dumbbell with both hands next to your heart against your chest and do squats where your elbows hit each knee. Don’t let your knees go past your toes.
Do as many as you can keeping good form.
Lay down on your back, bring right elbow to the left knee and then bring both your legs down an inch from the ground and switch sides. Start with one each side, moving up to ten each side. So 1,1,2,2,3,3, etc.
23. Squat jumps
Do a squat and then burst up as far as you can off the ground lowering back down into a squat and keep jumping for 30 secs.
If you can’t do squat jumps, do high knees.
24. Dumbbell curls
Take good-sized dumbells and curl up and down, either with knuckles horizontal or vertical. 4 counts up, 2 down. Keep it slow.
25. Butt kicks
Run in place kicking your butt with each foot as it comes up. Do for at least 30 secs.
If it’s too much to do them all, simply pick and choose whichever ones work for you.
The point is to get off your ass.￼
Do each move for 30-60 seconds until you physically can’t anymore. Take as short a break as possible between each exercise.
These moves along with the Dr. Oz detox soup diet helps me lose pounds and tone up in less than a week and here’s the best part, your wallet gets a much deserved break.
Research shows almost $2 Billion of gym memberships go unused. Think about that.
Are you paying hundreds out-of-pocket each month to burn rubber? Try these exercises and get the job done for free.
Subscribe to give me a shout. Hope it helps!