Staying Fit At Home

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#1 johnharrop



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Posted 23 March 2020 - 02:20 PM

I was a Personal Trainer for may years, including training a client for a TV series, and setting up a residential weight loss camp.

A home workout for people of all ages, with no equipment needed, will be posted on here within 24 hours. Watch this space!


#2 johnharrop



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Posted 24 March 2020 - 06:31 AM

Good morning! It's going to be another lovely sunny day so use the permitted exercise trip in the fresh air and get out for a walk or a bike ride. Keep well away from other people and don't stop to talk to anyone as gatherings of more than two people aren't allowed.


Here is the promised home workout. Use is as a guide to get you going, and be creative in changing it to suit your own likes. Develop it in whatever way you desire, and keep progressing because if you keep doing the same thing all the time, guess what?

You won't see any results! Progression is the key to exercise, and some examples are:

If you walk on the flat, find a slope or a hill. Add some weights to carry with you.

If you are using the stairs at home to exercise, do it quicker or add some weights, or go up two steps at a time instead of one.

Doing weights at home? go heavier every week.


Warm up for a short while to get your body accustomed to moving. Do each of the following exercises for 30 seconds each:

Walk or march on the spot bringing your knees higher gradually.

Big arm circles to the front.

Big arm circles to the rear.

Body twists to the sides, swinging you arms as you twist.

Turn your head to look over your shoulder each side.

Put your arms on your hips and bend forward to 90 degrees as you look forward. Then lean back slightly. Do that 6 times, and then do the same with your feet in a slightly wider position. Do it one more time with your feet really wide.


Cardiovascular exercises:

Do one or more of the followingJog on the spot; Go up an down the stairs until you get out of breath; Do 'Up and Downers'.

These are my favourite home exercises and work every muscle in the body - Position one is lying totally flat on your back on the floor with your legs straight and your arms over your head close to your ears with the backs of your hands on the floor.

Position two is standing erect with your arms straight to the sky. Keep your arms close to your ears.

Go from position one to position two and back to position one. That is one 'up and downer.' Do as many as you can in one minute with good technique. Remember to keep progressing - next time you do it, make it 75 secs, then 90 secs, then 2 mins, etc.


Resistance training:

Push ups are lovely! Do them on the floor, on a bench, or against a wall. If you find then hard on the floor then do them from a kneeling position. Give yourself a target - if you can only do 10, build up gradually to 15 and then 20. Have a big target of building up to 50 or even 100.

Grab yourself a couple of bean tins or small logs and do these with them - biceps curls, shoulder presses (from shoulder level to the sky and back down), side raises (keep your arms straight and go from waist level to shoulder level at the side of your body), front raises with straight arms, slow punches to the front.

Do 12 of each to begin with (that is classed as one set).

Do one set twice a week to begin with. Then progress to 3 times a week, and then to two sets, and three sets. It keeps getting better and better!



Finish off your session with stretches for 30 secs each for your quads (thigh muscles), hamstrings (backs of legs), calf muscles, chest muscles, triceps (backs of arms), and lower back. If you don't know the stretches then here is a good start point:




Final relaxation - onto the floor on your back in a comfortable position, covered up with a blanket or a towel, and just breathe slowly for 20 in breaths and 20 out breaths. Tell yourself you are doing well, and are going to get even better :)


Let us know how you are doing; how you have changed things to suit yourself; what training ideas you want to share; what goals you have to get fitter and keep in good shape!

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#3 johnharrop



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Posted 24 March 2020 - 02:33 PM

Please remember that all exercises are done at your own risk and I accept no liability for any injuries  :rolleyes: