Can anyone help me design a "home circuit"?

[Random]

I'm pretty physically active overall. I'm an elementary school teacher, so I'm running around all day. I walk my dog for an hour and a half every day. I run 3 times a week and take a yoga class once a week.

But I do NO strength training. I can't join a gym because most of my exercise has to be with my dog, as he is left alone all day while I'm at work and I don't have the heart to leave him again after I come back. Can anyone help me design a circuit that I could do in my living room 3 times a week? Or do you know a website that gives some ideas? The more condensed, the better, as I do NOT enjoy strength training. Walking, yoga and running are fun for me, but lifting weights and doing crunches? Blah. I'll do it cause I have to, not because it's fun.

Anyway, I have an exercise ball, a pair of 3 lb weights, a pair of 5 lb weights and one of those elastic bands. Any thoughts or links?

Thanks,
R

[Aubrey]

Hi! I'll give you the plan I found that I'm going to start doing. I've only done it once so far, but I can definately feel the results...which is why I haven't tried it again in 2 days lol. Then again, I'm kinda out of shape after a crazy Chicago winter.

"Attempt as many rounds of the two-part circuit as you have time for. You'll sweat, burn calories, and stay motivated by the novelty of doing something different.

Complete this circuit:

** 20 step-ups on each leg on a bench

** 15 push-ups (on your toes if you can)

** 8-10 pull-ups (modified for most women and full for most men)

** 25-30 knee-ins on a bench

** 15 triceps dips

** rest

** 30 plie squats

** 25 leg raises

** 10 inverted rows

** 50 reps walking lunge

** 15 push-ups

** rest

If you are not very conditioned or if you lack muscle endurance, rest for 30 seconds after every two exercises. Otherwise, challenge yourself with as little rest as possible."


^^That's it. I got it from eDiets. You should be able to do everything but the pull-ups. I love the workout because it doesn't require any equipment.

In addition, I've been using 3-5 pound hand weights and doing basic moves until my arms are fatiged.

Also, I'd recommend changing workouts if/when you get bored. It keeps things fresh and fun. :)

[zoebird]

yoga is strength training.

[cftwo]

I "cheat" and use exercise videos/DVDs. There are a lot out there that use the tools you mentioned - some of the Slim Series workouts (low weights, high reps), the Firm Workouts (medium weights, fewer reps). There are also stability ball ab workouts out there. The best place to browse for exercise videos/DVDs is www.collagevideo.com. You can see short clips there of the workouts to see if you like them, and can search by type of workout and whether you're looking for beginner/intermediate/advanced workouts. The workouts are easy to do in your living room, and there's someone coaching you through them. If you're interested, I'd be happy to share what some of my favorites are.

[Random]

Thanks everyone! I've started doing some exercises in my living room, thanks to Barrylove who gave me a few ideas. I've also been doing some of the exercises from self.com. And you know what? I'm actually *gasp* having fun doing it! :) When there's some good music on, strength training is surprisingly close to dancing!

Cheers,
R

re: yoga, I know it's strength training, but I only do it once a week.

[veganinohio]

I do all of my strength training at home. My tools: two dumbells w/adjustable weights, one chin up bar, the floor, some chairs, a mat.

A quick search on the internet will turn up dozens of strength building exercises covering every muscle group that can be done with just a little or no equipment.

[barrylove]

I "cheat" and use exercise videos/DVDs. There are a lot out there that use the tools you mentioned - some of the Slim Series workouts (low weights, high reps), the Firm Workouts (medium weights, fewer reps). There are also stability ball ab workouts out there. The best place to browse for exercise videos/DVDs is www.collagevideo.com. You can see short clips there of the workouts to see if you like them, and can search by type of workout and whether you're looking for beginner/intermediate/advanced workouts.
The workouts are easy to do in your living room, and there's someone coaching you through them. If you're interested, I'd be happy to share what some of my favorites are.

Great suggestions! BUT, Don't forget me :( :naughty:
check out my banner ad at the top of the page. :nana: :hamster:
My second DVD was shot at the Farm Sanctuary - I LOVED EVERY SECOND OF it!

[toadstool]

My favorite book for bodyweight exercises that you can do without equipment is the Underground Guide to Warrior Fitness. It's basically a nice compilation of tons of bodyweight exercises... different types of pushups, squats, lunges, ab work, etc. A great resource for developing an at-home, no-equipment strength routine, IMHO.

[zoebird]

re: yoga, I know it's strength training, but I only do it once a week.

then do it more than once a week, at home. you don't need to be ni a class to do yoga--going to class is meant to develop your home practice, to fine-tune it.

practice yoga daily, at home (you can use videos, etc), and you get what you need.

[barrylove]

How is everybody making out with their home circuits/workouts?

[Random]

I'm enjoying my circuit, although I've kind of slacked off over the last week. The only thing that I don't like is that my puppy thinks it's great fun to lick my face and try to climb up on my tummy when I'm doing crunches.