Get Fit At Home!

No time for the gym? Work out at home!

You may choose to do either 3 sets of 6 to 8 reps for each exercise (rest between 30 to 60 seconds in between sets) OR if you looking to do a bit of cardio, try the HIIT (High-Intensity Interval Training) method. I use the Gymboss app on my phone to set up the interval timer.

To do the HIIT method, follow the sequence below:

Bulgarian split squats (20 or 30 secs)
Tricep dips (20 or 30 secs)
Squat sidekick (20 or 30 secs)
Plank squat (20 or 30 secs)
Plank twist (20 or 30 secs)
Single arm toe touch (20 or 30 secs)

REST (40 or 60 secs)

REPEAT 3x

Do as many reps as you can for each exercise in either 20 or 30 seconds (depending on your fitness level) and move on to the next. Rest period is either 40 or 60 seconds (if you worked for 20 secs, rest for 40 secs / if you worked for 30 secs, rest for 60).  Repeat the sequence for a total of 3 times.

*     *     *     *     *

1) Start off with the legs and work on your balance and glutes with the Bulgarian split squat.

bulgarian split squat

The two bottles you see next to chair are my homemade dumbbells! Look for a plastic bottle that comes in an hourglass shape so it’s easy to hold on to. Fill it up with sand, beans or even just water and voila! You got yourself a recyclable 2-pound dumbbell.

homemade dumbbell

2) For the arms and triceps, use a stable dining chair to do tricep dips:

hmtv tricep dips

Tricep Dips – Watch the video

NEXT >

3) For hips and legs, bring out the ninja in you with this squat + sidekick combo:

hmtv squat sidekick

Squat + Sidekick Combo – Watch the video

NEXT >

4) Work up a sweat and engage those abs with this plank to squat move.

plank to squat

(have a sip of water while this gif loads up)
(have a sip of water while this gif loads up)

*Make sure your hands are directly in line with your shoulder in a plank/push-up position. Brace your core and make sure that your back is flat and your head, neck and spine are in a straight line. Avoid letting your stomach drop or allow your hips to rise up. 

NEXT >

5) Move on to the obliques while keeping the heart rate up with this plank twist.

plank twist

(have a sip of water while this gif loads up)
(have a sip of water while this gif loads up)

NEXT >

6) Lay down on a mat or towel and fire up those abs with single arm toe touches.

single arm toe touch

(have a sip of water while this gif loads up)
(have a sip of water while this gif loads up)

DONE!

What Are You Thinking?

2014 Fay DY

When you are feeling good, you are not overly concerned with yourself. Things are just good. When you are feeling bad, you are usually overly concerned with yourself. Things are bad because you are bad. That is the kind of unconscious thought about yourself that can hurt you. That is why it is important to consciously think of yourself. If you do not think consciously about yourself, you will think unconsciously about yourself. When you think about yourself consciously, those hurtful unconscious thoughts can’t sneak up on you so easily.

As you think consciously of yourself, remember that you are not what you think you are. That is especially true if you think you are somehow awful. The opposite is also true. You are what you think you are. That is why it is important to pay attention to what you think you are, because you will convince yourself that you are that. If you consciously decide what you are, then you have a good starting point. You will know just where you stand with yourself.

As you decide what you are, you should ask yourself a few basic questions.

You should ask yourself if you would like happiness for yourself. You should ask yourself if you would like happiness for others. You should ask yourself if you and others deserve happiness.

If the answers to these questions are yes, yes and yes, then you know that you are something extraordinarily good and deserving. From that point forward, you can continue to think consciously about yourself and not allow yourself to believe any thoughts which suggest that you are anything less.

The difficulty with unconscious thoughts is that they are unconscious. They are hard to see. When you can’t see the thoughts you can still feel the feelings that they produce. If you are feeling good, good. You’re not thinking bad things about yourself. If you are feeling bad, watch to see what you think is wrong with you and don’t believe it. Remind yourself that you are wonderful and you deserve happiness.

Zenmister