A Smarter Home Workout… | BlackDoctor

    A Smarter Home Workout…

    (BlackDoctor.org) — Home workout routines can be incredibly quick and effective, and you don’t even need much home workout equipment. Just follow one rule: Move as much as you can in the time you have. That means switching quickly between exercises and adding cardio bursts.

    Following are three home workout routines that each require one tool! Do them on their own if you’re short on gear (or time), or combine them. Either way, you’ll sculpt from head to toe, shed fat, and be the envy of your gym-going friends!

    The Plan
    You’ll need
    A stability ball, or 2 hand towels, or an 8- to 10-pound dumbbell (or a full 24-ounce water bottle). If you want to do all 3 workouts, you’ll need all the tools. Find gear at theshapestore.com.

    How it works
    Three times a week, do each move in order for 1 minute. Rest for a minute after the cardio burst, then repeat the series or start the next one. Do each group 3 times.

    STABILITY BALL

    Workout #1: Stability Ball Front Squat

    Body Parts: Butt, Legs
    Equiptment: Balance Ball

    A. Place a stability ball against a wall and lean your chest against it. Step back about 2 feet so you’re at an angle, and rise up onto the balls of your feet. Leaning against ball with your hands at your sides, lower into a squat, keeping heels up and back straight, until ball is at chin level.

    B. Stand up, squeezing glutes tight and staying on your toes. Lower and repeat.

    Workout #2: Stability Ball Military Press Push-Up

    Body Parts: Arms, Chest, Core
    Equiptment: Balance Ball

    A. Get in tuck position on stability ball with shins on the ball, butt on your heels, and hands on the floor several inches in front of shoulders.

    B. Bend elbows and lower head toward the floor between your hands. Press up and repeat. Keep your butt close to your heels.

    Workout #3: Stability Ball Boundary Roll

    Body Parts: Core
    Equipment: Balance Ball

    A.Position yourself facedown on ball, chest centered on it, and hug stability ball. Step feet wide for stability. Keeping feet on floor, roll several inches to the right.

    B. Next roll to the left. Don’t roll so far that you can’t bring yourself back up.

    HOME TOWEL WORKOUT

    Workout #1: Hamstring Curl with Towel

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