Sometimes our days get a little too crazy and we just can’t make it to the gym or maybe you prefer working out in the comfort of your own home. It can be nice getting a workout in at home but then you are usually stuck doing a boring workout because you don’t have any equipment. But did you know there are items that you already have around your house that you can use as equipment? A chair, coffee table, stairs, tile and a wash cloth can all be used to create an awesome at home workout! Here are some ways you can use each of these!
Chair or coffee table
-Tricep Dips: Place hands on the table and extend your legs out in front of you. Keep your elbows in next to your body as you lower down. Use your exhale to press back up to your starting position.
-Step ups: Make sure it is stable. Place one food the chair. Stand on top of the chair. Step down. Repeat on the other side.
-Toe taps: Lean your body back slightly as you tap one toe to the top of the chair then repeat on the other side. Move as quickly as you can similar to high knees.
-Single arm row: Stand about 2 feet away from the table or chair. Place one hand on the top. The weight will be held in the other hand. Keep a neutral spine as you row the weight up to the chest. Lower down slowly and repeat.
-Incline or decline pushups: For incline pushups you will place your hands on the table or chair. Extend your body out into a plank position with your feet on the ground. Keep your butt down and your hips tucked under. Lower into a pushup. For a decline pushup you will place your feet on the table or chair. Extend your body out to a plank position with your hands on the ground. Lower into a pushup.
Wash cloth. You would use this in place of a Glider. Make sure to use it on tile or hardwood flooring.
-Glider Pike up: Place the cloth on your feet starting in a plank position. Pike your butt up to the ceiling as you tuck your chin to your chest. Slowly lower down. If that is too much take your knees to your chest for a knee tuck.
-Glider Plank jack: Place the cloth on your feet starting in a plank position. Extend your legs out to your side like you were doing a jumping jack. Slowly bring your legs back into the plank position.
-Glider Mountain climbers: Place the cloth on your feet starting in a plank position. Drive one knee at a time up to your chest. Move as quickly as you can.
-Glider Step back lunge: Place the cloth on one foot. The other foot stays stationary. Extend the foot with the cloth to the back as far as you can letting the stationary leg bend. Drive the leg back up to the starting position.
-Glider Side lunge: Place the cloth on one foot. The other foot stays stationary. Extend the food with the cloth to the side as far as you can letting the stationary leg bend. Drive the leg back up to the starting position.
-Glider hamstring curl: Lay flat on your back. Place your feet on the cloth with your heels down and your toes up. Lift your butt off the ground as you drive your heels towards you butt until you are in a full glute raised position. Slowly lower back down to the starting point.
Tile squares. You would use this in place of an agility ladder. Use each square as a different rung in the ladder.
-In + out fast feet: Step one foot in, step the other foot in, step one foot out, step the other foot out and repeat as you travel forward. In, In, Out , Out
-Icky shuffle: Step one foot in, step the other foot in, step the foot you started with to the outside and hold. Repeat on the other side. In, In, (Out) Hold.
-Single leg hops: Using one square, hop in and out on one leg.
-Front back hops: Using one square, hop forward and back with both legs.
-Traveling drop squats: Start with both feet on the outside of the square. Drop into a full squat. As you stand up jump both feet into the square. Repeat traveling forward.
Stairs.
-Up and down fast feet: Run both feet to the top of the stair, and both feet down to the bottom. Repeat as quickly as possible.
-“Box” jumps: Start in an athletic position at the bottom of the stair. Jump up on top the stair thens step down.
-Stair Sprints: Run up and down the stair case as quickly as you can.
Madison Murray is a certified personal trainer, a group fitness instructor, a certified sports and exercise nutrition coach and a certified functional strength coach. For more information head to www.madfitaz.com or check her out on instagram at @mmmadisonmurray
