No Gym-No Problem: Part 1

How to stay fit without the health club membership.

You know, with our economy the way it is and people still losing their jobs, money is tight. People are cutting back on just about everything, including health club memberships. With high stress situations however, we need our health and fitness more than ever.  But without a gym to go to, how do you keep the pounds away and the flab at bay?  It's easier and cheaper than you think. 

I'm going to tell you exactly what a lot of health clubs don't want you to know. The fact is, you don't need a gym to stay healthy—you don't! So save your money, keep those skinny jeans on hand and go buy nice resume paper. I'm going to show you five exercises you can do at home with little or no equipment—and by equipment, I mean everyday household items, even using your kid. So no more excuses!

Now before the gym rats get their panties in a bunch, I'll say this:: gyms are good. Some people need the extra motivation and accountability. For others, it's a sense of belonging or being part of a "club."  Not to mention the perks of having unlimited access to the hottest meat market in town.

Suck it in—flex—strike a pose.  HA!

Bottom line, there is nothing wrong with belonging to a gym. But if you've lost your job or just trying to cut back and are currently selling your Victoria's Secret bras on craigslist, maybe it's time to bust out the theme to Rocky and learn how to put a simple and effective workout plan together at home.

Here's an example of five exercises that I do: 

1. PLANK                                                          

What you need: A Floor

What it works: Just about every muscle in your body, especially core.

1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes. Stack your joints: Shoulders above the elbows which are above the wrists, all in line. 
3. Keep your back flat, in a straight line from head to heels. Keep your abs from falling. Fight gravity by sucked in, pulling belly button to the spine.
4. Tilt your pelvis and contract those abdominals to prevent your rear end from sticking up in the air or sagging in the middle.  Bootys down!

2. PUSH UPS                              

What you need: The floor     

What you work: Core, chest, triceps, shoulders, back

It may be old school, but it's one of the most effective exercises around. You can make them harder by doing variations such s lifting one leg or bringing a knee to your elbow, really engaging your obliques. You can make them easier by dropping to your knees. 

2. CHAIR DIPS.                                                              

What you need: A chair.

What it works: Triceps, shoulders, chest

Very simple. Grab a chair, putting your hands at the edge so your fingers hang off. With your feet out in front of you, using your triceps, lift up and back down. Nice and controlled. 

4. SQUAT & PRESS

What you need: A heavy item, even use your kid!   

What it works: Shoulders, core and legs

You're going to squat with legs shoulder width apart, toes forward and hips back, pressing off the heels and lift that object above your head, keeping your abs tight. If you're using your child, don't be lame and drop him. If he's too heavy, use something that won't require medical attention, like a jug of water.

5. JUMPING JACKS

What you need: Your body

What it works: Cardio

We've been doing these since we were kids, and yet they are still an effective way to raise the heart rate. 

There you have it.  Just an example of a very simple routine you can do at home, the beach, the park or even the office.  Start with 30 seconds  per exercise and repeat the routine three to five times for a full body, fat-blast workout.

Share your ideas! Write me in the comment box and tell me your favorite at-home exercises.