Get Moving: Workout WednesdayArticle posted in: Fitness
You certainly don’t need a gym membership or some fancy fitness machines to complete the simple exercises necessary for Workout Wednesday. There is a range of simple, short and effective strength training exercises you can do in the comfort of your own home to ensure you never feel guilty about missing the gym again.
Much research supports that that cardio and strength training are two of the best ways to burn calories and lose weight, according to Europe PMC. While cardio may initially burn more calories, strength training exercises can actually help you burn more calories even after your workout is finished, according to the Center for Disease Control and Prevention. Resistance workouts can also improve bone health and prevent bone loss, as well as help to build, tone and define muscles—making you look fitter and feel stronger. You’ll also experience an increased metabolism as your muscles grow and your body burns more calories to maintain them.
These straightforward strength training activities require no expertise or any special circumstance, so you can easily complete them on the floor of your own home to get in your Workout Wednesday. Check out these quick and simple exercises you can complete on your own schedule to tone your arms, abs and legs and keep your entire body looking strong and sexy all year long!
Give your arms, abs and legs a nice burn when you try these six Workout Wednesday toning exercises:
1. Squat Jump
Tone your abs and strengthen your core with squat jumps. With your feet planted firmly shoulder-width apart, position your body to prepare for this high-intensity, plyometric exercise. Keep your face forward, chin up and back straight as you lower your torso and butt towards the ground—as if you were going to sit in a chair. As you are about to come out of the squatting position, use your core and butt muscles to thrust your body straight up into the air, for a brief moment, before you land back down in the standing position. Once you land, you can quickly use your momentum to go back into the squat position and repeat 10 times.
2. Reverse Lunges
Stand straight with your hands at your sides to prepare for reverse lunges—which will strengthen your legs. Start by taking a large, precise step backward with your right leg as you bend your left knee until it is directly above your left ankle and parallel with the floor. Raise your hips and move your legs back into starting position and switch so that this time, you take a lunging step back with your opposite leg. Complete 10 reps on each leg and feel the burn in your thighs as you tone your legs!
3. Arnold Presses
Tone and define your arms with Arnold presses. For this exercise, you will need dumbbells in your hands as you stand with your feet shoulder-width apart. Start by holding your dumbbells at your upper chest with your palms facing you. As you rotate your wrists outward, push your arms out to the side and up into the air. You can then rotate your wrists inward as you bring your arms back to the front starting position once again. Complete eight to 10 reps and make sure to keep your posture straight to engage your core throughout the exercise.
4. Lateral raises
With dumbbells in your hands, lateral raises will help you strengthen and define your arms. Stand straight with your feet shoulder-width apart and start by holding your dumbbells in front of you at your waist. Keep your back straight and brace your core as you bend your arms at the elbows and move them up and out away from your sides until your arms are parallel with the floor. Make sure to turn your wrists as you move your arms out, and then slowly bring your arms back to starting position and complete eight to 10 reps.
5. Jumping Jacks
With your arms down by your sides and your feet together, prepare for 12 reps of jumping jacks. Stand straight and brace your core as you simultaneously jump and spread your feet to the sides while you raise your arms over your head so that your hands almost touch. Bring your arms back down to your sides and return your feet to the starting position and repeat. Keep your body relaxed throughout so you can build momentum and reduce the impact of the ground on your feet, ankles and knees.
Prepare for your v-ups by lying flat on the floor with your arms stretched above your head. Simultaneously lift your arms up into the air as you slowly raise your legs to meet them at the top, creating a v shape with your entire body. Lower your arms and legs back to the starting position and complete 10 reps to strengthen and tone your core muscles.
Complete three sets of all exercises to get the most out of your Workout Wednesday and make sure to take a two-minute rest in between each set.