Almighty Dad | A stay at home dad blog

How to Work Out from Home

12 Written by Keith on January 14, 2010 – 1:44 pm

         

              

David, over at Dad’s House Blog has been in the midst of a philosophical conundrum with his son over the merits of working out at a gym.  His son has recently decided that pumping iron is the thing to do.  Most teenage boys do, and that’s not surprising.  You should go read it; it’s intriguing to read what people think.  David reasons, why workout in a gym when his son can go outside and bike, run, or do any number of other things that sunny California facilitates.  The article is short and to the point.  The comments though are many times the length of the actual article, and that’s what I find so interesting.  He has now written a follow up about how his son finally did get a YMCA membership.            

             

You Don’t Need a Gym:            

             

I despise gyms. They are only good for people who have no space at home to do push-ups and install a pull-up bar, and for people who want to be body builders or power lifters.  I just want to look good and be fit.  Therefore I have no need for gyms.   Parents of small kids don’t have time to waste going to gyms.  They should be able to do a quick workout while the kids nap or a workout before the kids wake up in the morning. I am 6 feet tall, weigh 164 lbs and I can do 75 pushups and 25 pull-ups in a row.  I don’t need no stinking gym, and neither do you.  I’ll tell you right now exactly what I do to stay in shape.  None of it requires hours at a gym.  In fact, it can be done with two 15-30 minute workouts per day.  You don’t even need shoes or weights.  I sometimes do my workouts in boxer shorts!            

             

Equipment Needed to Get in Shape From Home:            

             

1. Pull-up Bar            

2. Yoga Mat            

3. Enough space to do jumping jacks and jump rope            

4. A clear wall to practice hand stands and to do wall squats            

             

This is an example of the sort of workout that I do every day. I have created dozens of workouts with moves that target specific body parts.  I have designed specific workouts that concentrate more on cardio, or martial arts, or strength.  It all depends on what sort of mood I’m in.  My knowledge comes from years teaching martial arts, and cardio kickboxing.  I have been studying Yoga and Pilates for 10 years and learned to incorporate it into my training.  This particular workout is a good starting point. It’ll give you a good idea of where you are and how far you might need to go.  It’s simply a general fitness test.  There is nothing advanced about it and it is very straightforward.  This is where to start.            

             

The Workout:  Quick Burn 15 Minutes            

      

- 1 Minute Jog in Place    

- 50 Run Lunges: Hands on hips or straight above your head.  Get into a lunging stance as if in a deep deep run, front knee bent, back leg straight.  Switch your feet either by jumping for the switch or by skipping or even walking.  Switch 50 times.   

- 20 Push ups 

- 100 Jumping Jacks            

- 50 Mountain Climbers: Get into a push up position and raise your butt (down dog yoga pose).  Run with your knees pumping toward your head 50 steps.            

- 20 Wide Push Ups            

- 100 Jump Ropes            

- 50 Lizard Knee Tucks:  Get into pushup position with an arched back to engage the abs.  Bring one knee at a time to the outside of its corresponding – elbow.  Do it 50 times (25 each leg).            

- 10-30 Decline Pushups:  Put your feet up on a chair or table and to pushups.            

- 1 Minute Run in Place            

- 25-50 V Ups:  Lie on your back.  Bend at the waist and raise your hands to meet your feet forming a V with your body.            

- 20 Diamond Pushups:  Make a diamond with the index fingers and thumbs of both hands.  Feet wide, do pushups.            

- 100 Jumping Jacks            

- 50 Side to Side Ab Twists:  Sit and raise your legs off the ground.  Clasp your hands and touch the ground to your left then right.  Hit the ground 50 times each side.            

- 5-10 One Arm Push-Ups:  Do your best.  It’s ok to do them on your knees.  Wide legs, and rotate your body for the push.            

- 100 Jump Ropes            

  

Don’t feel bad if you can’t finish every exercise.  Just do your best and carry on.  The purpose of this workout is to do it quickly but deliberately.  Make each movement count, and move at a steady pace.  Do not slow down on the running, jacks and rope; they are intended to keep your heart rate up while resting your muscles.  If you feel like it’s all too much then try to modify it to your liking.  The object is to alternate cardio with strength for a quick and complete workout.     

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2. Home Alone: What is the Right Age?
3. Wednesday Home Workout: Complete Upper Body
4. Home-Office Productivity Foiled by Parenthood
5. Getting Kids to Eat Healthy Foods
6. Wednesday Workout: A 9 Minute Circuit
7. Brewing Tea (Video)
8. Loving Jumping Jacks
9. Four Exercises that will Make you a Better Parent
10. Making the Best out of a Move