Has your gym been attacked by the infamous New Year’s Resolutioners? Well, whatever you do; DO NOT let them win this battle! I know, it's much easier to avoid the rush by going home, eating, and watching re-runs of The Jersey Shore. But, I refuse to let you submit to the resolutioners! Don't use the "My gym is too crowded to workout!" excuse. That doesn't fly with me. You and I both know that there is always an alternative to going to the gym. For example- taking a yoga class at a studio, taking a group exercise class at your gym, working out outdoors, working out at home, or branching away from the old routine and try something new at the gym. Got it? Good! Now, let's take a closer look at your options:
TRY SOMETHING NEW
Branch away from your "routine" and try something different! If someone is using your favorite elliptical machine, suck it up and try the rowing machine or the treadmill. Even better, how about finding a corner in your gym and doing some body-weighted exercises (squats, push ups, pull ups, hip extensions, burpees, etc.).
TRAIN OUTDOORS
This option allows you to stay away from the crowded gym and still get your workout done. Here are a couple outdoor options:
- Go for a run or jog
- Join an outdoor bootcamp
- Workout at a local park using only body-weight and your surroundings (walls, steps, benches, monkey bars, etc)
- Search for nearby "out-door gyms" a.k.a par-course or fitness trails and workout there.
Flexibility is key for ultimate performance. So, if you aren't stretching on your own this is a great option for you. Yoga will not only help increase your flexibility, but it also increases total body strength, decreases stress, improves posture, balance and stability. I highly recommend it at least once a week. Crowded gym or not!
THE "IN HOME WORKOUT"
There is nothing better than being able to get in a challenging, yet effective workout in the comfort of your own home. You can unwind from your long work day, have a snack, workout, take a shower, prepare your food for tomorrow and then relax and watch your favorite T.V. shows for the evening. That sounds like a good night to me! What do you say? Give it a shot. Slide that coffee table off to the side, put on your favorite music, and crush this workout! Good luck!
WARM UP: Perform 3 sets of the following with little - no rest
20 JUMPING JACKS
12 SINGLE LEG GLUTE. BRIDGES
20 SQUAT THRUSTS (http://www.youtube.com/watch?v=21dvQyNiTjM)
12 PUSH UPS
CIRCUIT 1: Perform 4 rounds as fast as possible
5 BURPEES (http://www.youtube.com/watch?v=21dvQyNiTjM)
10 SPLIT SQUAT JUMPS or JUMPING LUNGES (on each leg)
15 HAND RELEASE PUSH UPS (http://www.youtube.com/watch?v=aHOyjml6dv0)
20 BUTTERFLY SIT UP’s (http://www.youtube.com/watch?v=_HPfXutjB1s)
CIRCUIT 2: Perform 3 sets with little - no rest
30 second PLANK (straight arms)
20 MOUNTAIN CLIMBERS (both knees=1 rep)
10 DECK SQUATS (http://www.youtube.com/watch?v=2fd3LtVblsA)
COOL DOWN: Stretch it out!
*hold each stretch for 30 seconds - 1 minute
COSSACK STRETCH
http://www.youtube.com/watch?v=Xkw-BwOf4fw
SAMPSON STRETCH
http://www.youtube.com/watch?v=lQhBLId_y6s
KNEELING HAMSTRING STRETCH
http://www.youtube.com/watch?v=AhFc_MuiZIc&feature=fvsr
PIGEON STRETCH
http://www.youtube.com/watch?v=U8VbUplUHvU
WRIST & FOREARM STRETCH
http://www.youtube.com/watch?v=kfhYVYtx2ik
DEEP SQUAT
http://www.youtube.com/watch?v=o5RlFIJ9qtE (fast farward to 00:23)
BOX LUNGE STRETCH
http://www.youtube.com/watch?v=NJ0L6mkKhW0
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