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Get Fit From Home!
-------------------- Don't feel that just because you don't have any weights at home, that you can't get a GREAT workout! Try using these items for the corresponding exercises. Change them around to increase or decrease the resistance to make it the perfect workout for YOU! · Backpack Swing- Take a backpack and fill it with books. (this is nice because you can add or take out books based on your needs). Stand holding bag in front of you with straight arms. Let the bag swing down between your legs and behind you a bit. Bend the knees naturally. Swing the bag forward and up, keeping arms straight until bag is overhead. Play with where you hold the bag to make sure you have control of it, especially when overhead. Let momentum happen. This is a fantastic full-body warm-up. *Watch for ceiling fans! · Milk Jug Bent Over Row- A full gallon milk bottle weighs about 8 pounds. Fill it to make it the weight you desire. Hold in one hand (or you can use 2 containers, one in each hand). Bend at the waist to about 90 degrees and slightly bend the knees. Let arms hang straight down. Pull your elbow(s) up, pulling the jug towards your chest, as if you were starting a lawn mower. This is a great back and bicep exercise! *I suggest using containers with a screw on cap rather than the kind that snap on. Don't ask me how I discovered this! · Dog Food Squats- Grab a bag of dog food. Hug it close to you. Keeping your back as straight as possible (think "chest up"), bend the knees to about 90 degrees and stand back up. You are working quads (front of thigh), hamstrings (back of thigh), and glutes (butt), as well as abdominals! *Beware of dog! · Kid Press- Really! If you have a young child, lie on your back while you are holding them on your chest. Press them up until your arms are straight and still over chest. They will LOVE this! If you don't have access to a child, push-ups will do fine! Great for chest and triceps (back of arms). *You may want to use a spotter or at least do it over a soft run or on a couch just in case! · Kitty Litter Carry- Bag or bucket, scoop-able or not, they all work! If it's in a bag, hug it like the dog food; if it's a bucket, hold it from the handle. Now, simply, walk! Go as long as you can carrying the litter. You can do it inside in a hallway, back and forth, or outside. Great for legs, shoulders, biceps, back, and muscular endurance. *Be prepared to explain rationale to neighbors! · Laundry Detergent Curls- Hold a box or bottle of laundry detergent and curl it like you would a dumbbell. Arms down straight and by your sides. Bend elbow to brink soap towards same shoulder. Working biceps. *Item can also be used for the "clean and jerk". J · Couch Dips- Sit on the edge of the couch with your hands face down on the couch next to you. Slide forward so that your butt is hanging over the edge and you are supported only by your hands. Bend elbows to lower butt towards floor. Push back up and repeat! Great exercise for triceps! *Do it doing commercials. · Overhead Rock Press- Find a rock or large stone outside (or 2); ones that you can hold in one hand. Hold the rock(s) by your shoulders and press them straight up overhead. Lower and repeat! This exercise works the shoulders and triceps. *Make sure rock is not too heavy as you could strain your back! · Chair Hamstring Raise- Lie on your back with your heels on a chair that's in front of you. Knees and hips are bent at 90 degrees. Pushing down through your heels, raise your hips up towards the ceiling. Pause at the top and lower. Great for hamstrings and low back. *Beware of dog! · Stair Calf Raise- Stand on the edge of a step so that your heels are hanging off (on the balls of your feet). Let your heels drop below horizontal and raise up as high as you can onto your toes. Great calf work! *May be done one leg at a time. · Couch Cushion Crunch- Put a couch cushion on the floor. Lie on your back on the cushion with your knees bent so that your feet, butt and low back are on the cushion, but your upper back and shoulders are on the floor. Cross your arms across your chest, and lift your shoulder blades off of the floor. Pause, lower and repeat. For abs of steel! *Put cushion back on couch. Wes Norris, CSCS
Latest News:Site: Yahoo! News Search Results for news News Corp exec becomes chief of Germany's Premiere (Reuters via Yahoo! News) News Corp's chief financial officer for Europe and Asia has been named chief executive of German pay television group Premiere, following the resignation of Michael Boernicke, Premiere said on Wednesday. News Corporation to redevelop London Wapping site (Reuters via Yahoo! News) Rupert Murdoch's News Corporation is to redevelop its Wapping site in London, moving all its UK businesses, including News International, Harper Collins, MySpace and Dow Jones, under one roof. DeJesus, Royals sad at Sweeney news (MLB.com) DeJesus, Royals sad at Sweeney news Tribune blames Google for damaging news story (Market Watch) SAN FRANCISCO (MarketWatch) -- Tribune Co. said Wednesday that the mistaken online publishing of an old news story that cratered UAL Corp.'s stock price earlier this week was because of a repeated technology failure at Google Inc. UPI NewsTrack Entertainment News (UPI) Chesney nominated for 7 CMAs ... Hoffman: I'm not playing Penguin ... 'RocknRolla' No. 1 at U.K. box office ... Jessica Simpson stops song on 'GMA' ... News from United Press International. DailyMe: News tailored to your individual tastes (The Christian Science Monitor) Column: Custom news websites come and go, but this one gets it right. Get the latest news in racing (Daily Racing Form) In order to read Daily Racing Form's free daily news stories it is required that you have a DRF.com free membership. If you do not have a DRF.com free membership, please register here . You will NOT need to be logged in to read each day's free news stories. Newport News police in standoff with man, possibly armed (The Virginian-Pilot) NEWPORT NEWS Newport News police are involved in a standoff with a man inside an apartment who may have a gun, police said. A detective went to an apartment in the 500 block of 19th Street to try to serve a warrant on a suspect, said Officer Lou Thurston, a police spokesman. AIS adds news video to services (Bangkok Post - Thailand's English news) Advanced Info Service (AIS) is introducing real-time news video clips over mobile phones, aiming to make its news content services a flagship source of non-voice revenue. Kyodo News agency says three inmates executed (AP via Yahoo! Malaysia News) Kyodo News agency says three death-row inmates have been executed in Japan. Site: news - Google News New Voices in Congress Will Change the Tone of the Democratic Majority - New York Times
MORE RESOURCES: Site: Yahoo! News Search Results for exercise Fort Jackson terror exercise canceled (The State) Army officials have canceled a training exercise at Fort Jackson testing soldiers? ability to deal with dozens of injuries after a terrorist attack. Forecasts calling for thunderstorms and lightning Wednesday prompted the cancellation because much of the activity was supposed to take place in open fields at the base, a spokeswoman for the Army said. Dozens of mock casualties were to be ... Santa Clara County plans emergency responder training exercise (San Jose Mercury News) A large-scale, multi-jurisdictional emergency response training exercise is planned for Thursday at the DePaul Medical Center in Morgan Hill. Many with 'fat' gene may need exercise (UPI) MIAMI, Sept. 9 (UPI) -- More than half of all people of European descent have one or two copies of a "fat" gene variation, but lots of exercise may help, researchers say. Aerobic exercise for the wheelchair-bound (EurekAlert!) ( University of Texas at Austin, Electrical & Computer Engineering ) Simple exercise machine makes it fun for wheelchair users to fight high obesity, diabetes and heart disease rates. In Ramadan, Jordan TV campaign urges holy month observers to try healthy eating, exercise (AM New York) AMMAN, Jordan (AP) _ The public-service TV ads deliver a cheerful, yet pointed, message to Muslims observing Ramadan's traditional dawn to dusk fast: "Don't overeat" when night comes. "Exercise and stay healthy." Canadian ships arrives to exercise with Indian Navy (Islamic Republic News Agency) India - Canada - Navy Exercise Two Canadian warships will be visiting Indian waters for four days from Wednesday and carry out an exercise in the sea off the Chennai coast on Saturday. Community-based exercise organizations can help prevent diabetes (New Kerala) Washington, Sept 10 : A study conducted at the YMCA has shown that community-based exercise organizations can help in preventing diabetes. Training exercise on Whittington Drive (The Peterborough Examiner) The Peterborough Lakefield Community Police Service Emergency Response Team is conducting a training exercise in the area of Whittington Drive. This is a training exercise only and the public is not at risk. Exercise Tips for Success (Carteret County News-Times) (ARA) - Everybody knows that exercise is good. Doctors have told us for years that exercise can help us lose weight, look better, feel better, and even sleep better. However, exercise sounds like work, and many of us claim that we just don't have time to add more work to our daily lives. Wearable Fitbit automatically tracks your exercise routines (Engadget) Filed under: Misc. Gadgets , Wearables Although the world already has a set of headphones that encourages you to work out , the newly announced Fitbit is just a hair more sophisticated. Designed to be worn or carried around in a spare pocket, the personal tracker is about the size of a standard flash drive and includes a built-in motion sensor to keep tabs on "exercise intensity ... Site: exercise - Google News Ask the Trainer: Add exercise to your efforts to stop smoking - Sheboygan Press
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