an interesting workout..for non gym people!

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.