an interesting workout..for non gym people!
imagymrat
Posts: 862 Member
Ok, So I have a client who has triplets, they are 2.5 yrs old and are crazy! I needed to devise a plan that utilized her home and what she has readily available to her. I also had to make sure that she stayed in her home within earshot of her kids. Ok, we had 2 10lb dumbbells to work with. and a staircase, .that's it. It's been three weeks now, she's dropped from a 34" waist to 31" she's lost 11 pounds. We have afew variations that we work on but for now this is her basic workout. Since she's had great success with it, I thought i'd pass it along, of course you may adapt the exercises to suit you, jump ropes, kettlebells, bands, can all be used. I will however just give you her workout the way I initally designed it. I will be adjusting it once again in the next two weeks or so, when she begins to find it a little too easy.
1. She runs up and down the stairs for a count of ten, each run up and down counts as one. the second set of ten is taking the steps two by two.
2. After the first set, she squats with weights held straight out in front of her for some serious shoulder work, she still has to drop them half way through, so don't get discouraged, this takes time! We do 30 squats, at the bottom of the last one, I make her hold for a count of 12 then tiny little pulses for a count of 8.
3. Hits the stairs once again.
4. Lunges, using the weight and performing a bicep curl she lunges using alternate legs, for a count of thirty, the she lunges crossing first the left leg behind the right, then repeating ont he other side for a count of 30 as well.
5. Hits the stairs again.
6. Step ups using an overhead shoulder press, She's now completing 60 step ups before she can no longer do another.
7. Stairs again.
8. planks...we do 1 minute then do alternate side planks for a 30 sec count each...if you can go longer..then go right ahead!
9. Stairs..get going!
10. Squats again, this time plie style, toes pointed out, with this you'll be performing a tricep overhead extension. Holding a dumbbell in both hands, hold the bell over your head and perform an extension, you'll be doing at least 20, then another 8-12 without the tricep extension but this time with your heels off the ground engaging the calf muscle.
11. almost there, perform 8 burpees then down to the floor for some bicycle crunches...try to go an entire minute on the crunches. Now you will flip over and perform 10-12 pushups, the bring your hands closer into the body to utilize the tricep muscle and do 10-12 more, now extend the hands further apart, and use the shoulders to do 10-12 more....this is a very effective way to do a workout at home and with very little equipment....great to add to your workout on a day that you don't want to hit the gym..just hit the staircase.
1. She runs up and down the stairs for a count of ten, each run up and down counts as one. the second set of ten is taking the steps two by two.
2. After the first set, she squats with weights held straight out in front of her for some serious shoulder work, she still has to drop them half way through, so don't get discouraged, this takes time! We do 30 squats, at the bottom of the last one, I make her hold for a count of 12 then tiny little pulses for a count of 8.
3. Hits the stairs once again.
4. Lunges, using the weight and performing a bicep curl she lunges using alternate legs, for a count of thirty, the she lunges crossing first the left leg behind the right, then repeating ont he other side for a count of 30 as well.
5. Hits the stairs again.
6. Step ups using an overhead shoulder press, She's now completing 60 step ups before she can no longer do another.
7. Stairs again.
8. planks...we do 1 minute then do alternate side planks for a 30 sec count each...if you can go longer..then go right ahead!
9. Stairs..get going!
10. Squats again, this time plie style, toes pointed out, with this you'll be performing a tricep overhead extension. Holding a dumbbell in both hands, hold the bell over your head and perform an extension, you'll be doing at least 20, then another 8-12 without the tricep extension but this time with your heels off the ground engaging the calf muscle.
11. almost there, perform 8 burpees then down to the floor for some bicycle crunches...try to go an entire minute on the crunches. Now you will flip over and perform 10-12 pushups, the bring your hands closer into the body to utilize the tricep muscle and do 10-12 more, now extend the hands further apart, and use the shoulders to do 10-12 more....this is a very effective way to do a workout at home and with very little equipment....great to add to your workout on a day that you don't want to hit the gym..just hit the staircase.
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Replies
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You're nasty!
I can't wait to do this after I move!0 -
Bumping in case I get motivated to do this... probably when I get a little closer to goal!
(Right now I'd likely trip over my 4 year old following me up and down the stairs... or fall down them myself!)
A couple of questions -- I am pretty new to strength training... I know some of those exercises but what are burpees and step ups?0 -
Step ups are just simply stepping up and down on a platform or step, don't go more then two steps high if you use your staircase, and to do a burpee begin in a squat position with both hands flat on the floor. Kick the legs back into a plank position, readying for a push-up; then, lower the body into a push-up and come back up. As quickly as possible, bring the feet forward into the squatting position again, and leap into the air as high as possible with the arms overhead.
And yes, no tripping over 4 yr olds, we do this when at least two of the kids are sleeping, or hubby has em, sometimes though one wakes, we have him high five her everytime she makes it up the stairs, and he loves to count out the squats as well...we have to modify a little if more then one wakes up! lol0 -
sounds like a killer workout! Have to use this one after I move, since I'll have stairs again 0
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Awesome! I might have to print this out for something different.0
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Love it! Sounds liek Jillian Michaels 30 Day Shred, difference is the stairs ...Ohhh how I would love to have stairs!!0
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I'll have to give this a try. It sounds rigorous! A great workout. I'm shocked she can do so much with triplets. She gets an A+++++ in my book! LOL.0
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Wishing I had stairs...sounds killer!0
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I'll have to give this a try. It sounds rigorous! A great workout. I'm shocked she can do so much with triplets. She gets an A+++++ in my book! LOL.
She doesn't do it all YET...lol :laugh: , but I'm there 3 days a week to make sure she gives it her all, I know if I left it to her, she wouldn't do it, she's not there quite yet..still needs a little prodding!0 -
BUMP0
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Thanks so much! Bump!0
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You're simply amazing!!!!
I'd LOVE to have you as MY trainer!!!!!!!!!!!!
Becca:drinker:0 -
ooooooooooooooooooooooooooooo.....sounds FUN! LOL. Ill be printing these out! I wish I had stairs at home....0
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You may not be an artist but you are certainly creative and resourceful!!! That is one awesome workout you planned for her!0
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She doesn't do it all YET...lol :laugh: , but I'm there 3 days a week to make sure she gives it her all, I know if I left it to her, she wouldn't do it, she's not there quite yet..still needs a little prodding!
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So how often is she working out? Just the 3 days you come over or does she alternate with something else?0 -
yet another workout that is nearly perfect for my limited space. Too bad I don't have stairs....will figure something out tho0
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Yesss - This is BRILLIANT (nasty ) And who cares if we have no stairs, a single 6 inch step and some extra effort/speed will be better than nothing for ME! Thxs 0
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She doesn't do it all YET...lol :laugh: , but I'm there 3 days a week to make sure she gives it her all, I know if I left it to her, she wouldn't do it, she's not there quite yet..still needs a little prodding!
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So how often is she working out? Just the 3 days you come over or does she alternate with something else?
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She works out three times a week with me, in her home, and she tries to follow my power/weight walk progrma 1-2x's a week.
And for those of you who don't have stairs..try to replace the cardio section with something very high impact, like skipping rope, power jacks, and just a plain step as someone suggested but don't step up, jog it up and down, you won't believe how quickly your heart rate will go up. If you have only a step stool, you can tap alternating toes, while in a jog, don't put your full foot on the stool, just the ball of your right foot, then quickly switch feet, to land on your left foot, keep this up jumping back and forth , while having your arms pump up and down above heart level..I hope I explained that well...that was a hard one to describe.0 -
I have just modded this program a bit to make it slightly more beginner friendly for my Mum and progressing to this stage over 12 weeks and put it in excel format if anyone wants it all laid out to them just send me a message with your email and I will forward it on 0
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Great at-home workout! And my God I hate burpees, especially via TRX. I'm emailing you, got some questions.:happy:0
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bump 0
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bump:happy:0
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Holy crap! That workout is no joke! Definitely will do it again, hopefully I will get to the point where I can add in the step skip up the stairs and not have to walk up them LOL Took me 30 minutes, burned 300 cals...perfect!
Thanks for sharing!0 -
I'm defo going to try this. Sounds mega hard but will be well chuffed if/when i complete it in one!
The only slight problem is that i live in an upstairs flat....... Just hope the neighbours dont think that there is an elephant threatening to come through their ceiling!! x0 -
You're simply amazing!!!!
I'd LOVE to have you as MY trainer!!!!!!!!!!!!
Becca:drinker:
I agree!!!
ME TOOOOO!!!!!!0 -
Sounds like something I'd love to be doing but the problem is we're ground floor... no stairs
Anyone got variation suggestions?! I've got the wii fit at home but I don't want to be subjecting myself to yoga etc every night when I don't go the gym so something different would be brill! x0 -
Sounds like something I'd love to be doing but the problem is we're ground floor... no stairs
Anyone got variation suggestions?! I've got the wii fit at home but I don't want to be subjecting myself to yoga etc every night when I don't go the gym so something different would be brill! x
You could replace the stair running with jum[ping jacks, jump rope, jump squats...any hard core cardio movements would work.0 -
That's a great looking workout. She'll develop killer legs if she sticks with that. About the only thing it doesn't hit is the big muscles in the back, but with the equipment she has available that would be difficult to do. Good job.0
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