Sat | Dec 4, 2021

Make your own gym

Published:Monday | June 16, 2014 | 12:00 AM
Yendi Philipps demonstrating the art of planking. - Colin Hamilton/Freelance Photographer
This man demonstrates ab crunches.
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Rochelle Keane, Lifestyle Writer

Is it hard for you to make it to the gym? Are you unable to budget for the gym on your salary? Now you no longer have to struggle with finding the time or money to go to the gym, because you can 'gym it' right at home - whether you want to set up a room or an area dedicated to your workout routine, or you do it right in your bedroom when you get up in to morning.

Flair Magazine spoke to Kurt Dunn of Body by Kurt, and he gave us a full workout routine for those at home who have found the need to get active, fit and healthy. However, with this routine, Dunn encourages you to speak with your physician before you begin, so he/she can move you in the right direction. He breaks down the exercising routine as follows:

CardioVascular System - this is strengthening the heart and lungs

1. Stairs (if you have them)

Run or walk up and down the flight of stairs two times and that will be equivalent to one set. Do three sets.

2. Side shuffle

Take two chairs and give enough space between them to run. Decide which chair you want to be point A and call the other point B. Running from A to B then back to A would be equivalent to one shuffle. Count 10 shuffles and that would be one set; Do three sets.

Resistance Strength Training (isometric training) - this targets the hamstring, quadriceps and glutes

1. Wall squat

Put your back against the wall and go into a squat position. Hold that for 10, 15 or 30 seconds; depending on your level of resistance.

2. Chair squats

Take a chair, sit, stand and rock the toes forward, and then hold that position for 10 seconds. When you have, sit down, and this action is one squat; this squat tones the legs and the buttocks. You can increase the number of squats and the length of time you hold the position as your level of resistance increases.

"As a guideline, when squatting, make sure the knee does not go over the toe. When persons are squatting the tendency is to tilt forward, which is called hyper-extending; this can damage the knee and put strain on the lower back." Dunn explained to The Flair.

Upper Body

1. Bench/chair or stair dip:

Sit down, put your left hand on a bench, chair or stair, thumb towards your left butt cheek; do the same for the right hand, lift

yourself up and off whichever equipment you've chosen, move your arms up and down and this works the triceps (back of your arms). Count 10 for one set; do three sets.

2. Bicep curls

Use a regular bottle of water, hold in your hand and curl up to your arm. This is a bicep curl, count 10 for each arm and this is one set: Do three sets.

3. Push-ups

This targets your chest. Make sure your arms are shoulder-width apart, elbow in line with the wrist so as not to hyperextend, take your waist and chest as close to the ground as you can. Do a count of 10-15 and make that one set. Do three sets.

Core

1. Crunches

Lie on your back, bend the knees to support the lower back, fingers behind your head to support the neck and head, raise your shoulders up about a quarter inch and go back down. Remember to breathe - out going up and in going down. Can do three sets of 10-20.

2. Plank

Elbows on the ground, go up on the toes, hips off the ground and hold for 10-30 seconds. The aim is to get to one minute. This strengthens the core.

3. Side bends

Stand with your back straight and tuck in your tummy. Bend to the right extending your right hand to the ground. Do the same for the left. Do 10 on each side and this is a set. Do three sets.

4. Back extensions

Lie on your tummy; lift your legs and arms alternately for one minute each and do three sets of 10.

Dunn suggests that as you get accustomed to the exercises, you are free to increase the number of sets you do to build muscle and maintain weight.

rochelle.keane@gleanerjm.com