New Start

We all know that January is a time for resolutions, but today is a great day to make positive changes. When it comes to making the all-important resolution – a commitment to getting physically fit – someone forgot to warn us that busy routines and challenging weather don’t get put on hold. If, despite your best intentions, you still grapple with going to the gym, why not take matters into your hands and become your own in-home personal trainer? Working out at home is convenient and inexpensive, especially when you factor in that you already have all the equipment you need.

Use furniture, walls and stairs for a solid workout that’s introductory or advanced. But remember, the key to staying motivated is setting reasonable goals. Thinking about what you want to achieve in a year is fine, but if you set weekly or monthly goals, you’ll be less overwhelmed and more apt to stick to your plan. Consider recording your progress too. Referring to a sheet and checking things off can be great motivation. After a few weeks, you won’t look at the couch in the same way again!

Buttock & Leg Extensions

- buttocks and hamstrings
Grasp the top of the back of a heavy, sturdy chair with both hands; feet away from the bottom of the chair legs. Bend slightly forward from the hips. Lift one leg back from the hip. Slowly curl foot up towards buttocks from the knee and imagine you are pulling something heavy with your ankle. Extend leg back to start position keeping it suspended from the floor. Do 10-12 reps on each side.

Triceps & Inner Leg

– back of arms and all leg muscles
Sit on heavy, sturdy furniture with hands on the edge of the seat, feet on the floor. Lift buttocks off seat, supporting weight with arms and hands and keeping shoulders back, pulled down and stabilized. Bend elbows back and slowly lower yourself to seat, or partially down in front of seat for more of a challenge and more tricep work. Keep back straight, abs tight and extend one leg. Repeat each side 10-12 times.

Abdominal Muscles

– torso and core mid muscles
Lie on floor with feet on heavy chair seat or sofa. Place your fingertips on sides of head, with elbows out. While contracting abs, lift your shoulders off floor without pulling on neck. Once up, you can also follow this sequence: move left elbow toward left hip, return to centre, move right elbow toward right hip, return to centre, lower. Repeat for 30 seconds to 2 minutes.

Bent-knee Push-up

– upper chest, shoulders and triceps
Stand at bottom of stairs, about 1 metre from bottom step. Bend forward, placing hands on second step a little more than shoulder width apart, keeping feet on floor with knees bent. Slowly lower chest toward step, then slowly push back up. Hold abdominal muscles and buttocks tight to engage torso muscles and to protect your lower back. To decrease intensity, let knees rest on the ground. Repeat 6-10 times.

Lateral Shuffle

– cardiovascular warm up
Keeping feet wide apart, shuffle sideways to the right 4-8 times and then back to the left. Do this until you are feeling warm, your heart rate has increased and you are ready to move on to more intense activity.

Consult with your doctor prior to changing or starting an exercise program.