There are many exercises you can do which will shape, tone and sculpt your entire body without spending a penny.
Here are a few ways to get in your cardio exercise:
Here are a few exercises to sculpt, tone and strengthen:
Chair dips: Sit on a chair or bench. With legs straight, lower yourself off the chair or bench until your elbows are at the same level as your shoulders. Squeeze the triceps in the back of the arm as you lower for 4 counts then lift for 4 counts. Work up to 3 sets of 10 repetitions.
Here are some ideas to strengthen your abdominals for core strength:
Bicycle: Lay on your back with your chin up, elbows back behind your ears keeping a space between the chin and the chest. Slowly pull opposite knee towards your opposite shoulder pressing off your shoulder blades. Hold each move for 4 counts. Work up to 3 sets of 10 repetitions.
Here are some exercises for your lower body:
Lunges: Make sure your back is straight and your shoulders are back. Take a deep step and lower 90 degrees, making sure your knee is directly above heel, never over the toes to avoid injury. Press your weight through your heel as you slowly lower down. Contract glut muscle as your weight is pressed through your heel. Slowly lower then push yourself back to starting position by pressing through your heel and repeat. Work up to 3 sets of 10 repetitions on each leg working one leg at a time.
Short on time and want quick results?
Combine your cardio and resistance work. Working out this way gives you intense calorie/fat burning results. For example, plyometric moves-develop speed and power. High intensity, explosive movements (make sure you warm up first and proper form is crucial to prevent injury)
As you feel more comfortable with the moves, you can use larger objects (such as a small ball or a step). If you use a step, you can ease into this exercise by standing sideways to the step, jump on top of the step and then step down on the other side (it's better not to jump off the step). Be VERY careful to use objects that won't slide if you land on them! Start with an object you can easily clear when you jump. Here are a few more:
Lunge position- with one leg forward and one leg back, bend so that your front knee is directly over your heel (not your toes). Bend your leg so it’s at a 90 degree angle, touch the floor while squeezing your gluts, press through the heel to come back up, jump as you come up. 12-15 one leg then switch to the other leg.
Go down into a push up with your abs tight, back straight. Instead of just coming back up to do another one, get back into a standing position, jump and do it again.
Becoming fit doesn’t have to mean costly gym memberships or even moderately priced home equipment. What is needed however, are just a few ideas and the desire to look, feel and live your best.