Get the Most of Your Workout

1:07 PM, Jul 16, 2013   |    comments
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Blair Moreau demonstrates a push-up

(MERCY HEALTH PARTNERS) - Are you looking to boost your workout program but don't have time to go to the gym? Many don't realize that you carry your own personal gym with you every day, your own body weight. A few reps and minutes of this workout routine will convince you that your own natural body weight provides plenty of resistance for an awesome workout routine that will improve stamina and increase fat loss.

1. Body Weight Squats - Stand with feet slightly wider than shoulder width apart and feet pointed out to the side. Flex your knees and hips, sitting back with your weight more on your heels. Continue down as low as possible, full depth if you are able to knees are at 90 degrees or slightly lower. As you squat, keep your head and chest up. Return to the starting position. Do as many reps as possible.

2. Step Up With Knee Raise - Stand facing a box/bench of appropriate height, with your feet together. Begin the exercise by stepping up, putting the right foot on top of the bench. Extend through the right leg to stand up on the bench. As you stand, pull the left up flexing the knee and hip as high as you can. Step down from the box and repeat with the opposite leg. This is one set. Do as many reps as possible.

3. Hand Free Push-Ups- Start in a push-up position. Hands and toes on the floor back and arms straight, and abs tight. Slowly lower your chest to the floor so it rests directly on the ground and lift both hands off the floor. Return your hands to the ground and push up to the starting position. This is one rep. Do as many of the exercise as possible.

4. Burpee - This is one of my favorite full-body exercises. Begin this exercise in a standing position. Squat down and place both hands on the floor in front of you. Kick your feet back to a push-up position. Lower your chest to the ground then push up. Return your feet to the squat position. Explode up leaping in the air as high as you can from the squat position. That is one rep. Do as many reps as possible.

5. Sit Up - Lie down on the floor with knees bent. Place your hands across your chest or by your side. Elevate your upper body so that it creates a V-shape with your thighs. Breathing out as you come up. Contract your abdominal muscles for a second and lower your upper body to the staring position. Repeat the exercise for as many reps as possible.

Perform this routine for three sets and you will have given your body an excellent conditioning program with great caloric burn.

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