Workouts You Can Do At Home

CC BY-ND by Synergy by Jasmine
CC BY-ND by Synergy by Jasmine

William asks…

Workouts you can do at home w/o weights or a ball?

Basically I’m a busy person and I’m only up during the night mostly. There’s no local gym that’s open 24/7 and I was wondering if anyone knew where I could buy a dvd or anywhere online or something that lays out a simple work out plan without that stupid ball or w/o weight lifting. I looked into yoga but the only yoga dvds I’ve found seem like crazy advanced yoga.

Anyway anyone got any advice? Thanks.

Author answers:

Netflix!!! They have so many dvds for workouts, check it out and you’ll definitely find something for you. The good thing is if you don’t like the dvd you can just send it back and get another one 🙂 what i suggest is that when you find one you really like you can buy it on amazon or something. As far as workouts i like…yoga, bellydancing, and walk away the pounds.

Sharon asks…

Month two of P90x, and I’m thinking about stopping before I get TOO skinny, what should I do, Please help!?

Dont be scared away from all the text!!!
I wanna make sure Im detailed so I can get the best help!

Im on Phase 2 (month 2) of P90X home workout system. 15 years old, Im about 5’10, 130lbs
And I have not been following the diet plan, but I have been eating healthier and I’ve been skipping some of the cardio workouts (plyometrics, Kenpo, yoga) Out of laziness, because Im skinny to begin with. I want to be more fit, and gain a little more bulk, but not too crazy, But I definitely want mass, and more defined pecs.

My two before and after pictures from the whole first month, almost look exactly the same!!
I do have a better 6 pack though

ANYWAY! Basically what im trying to ask is, should i keep doing p90x? or should i use my home workout machine that looks exactly like this,

http://merch-images.s3.amazonaws.com/brand-logos/Body-Solid/PHG1000x/body-solid-powerline-phg1000x-home-gym_2_0.jpg

bench press, legs, pull-down bar, butterflies, and what I think is a curl bar, (down at the bottom on the floor)

I haven’t had the chance to use it yet!
My parents got it for me cause it was an amazing deal, and I planned on using it after the P90x workout. But since I seem to be getting more toned, Im thinking about stopping P90x, and going to the machine, will it make a difference?

How can I gain mass?
I DO take protein shakes after working out, but i just started using it, for about the past week

Also, if someone thinks I should switch to the machine, could you please provide a good workout plan to use with the workout machine, and dumbells if possible

Thank you so much!
I really hope I can get some help

Author answers:

I would finish up p90x first. And dont skip any plyometrics or cardio…do EVERY workout.

Remember you only get out of a work out what you put into it.

When you finish P90x then you can start using the machine to build some mass….but dont quit p90x when your almost done!

Michael asks…

what is better pilates OR yoga?

im thinking about doing pilates or yoga at home, im going to buy a used video workout to learn all the poses, im doing this for flexibility and core strenght in addition to weigh training cardio and sports, my question is whats better for a 16year old that wants to get out of it flexibility and anyother benefits from it to add into sport

Author answers:

Flexibility and overall tone = yoga
Core craziness w/ a little flexibility/overall tone = Pilates

test drive both if you’re only picking one… There are plenty of google searches or youtube’s that have fitness videos

I have to admit both are incredible workouts but in yoga not only do you get crazy flexibility but you get strong tight muscles while keeping the figure you want… I do yoga and I struggle to last the whole class.. Granted I workout for power in the gym and not endurance but still… Good stuff

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What’s a good fitness routine for me?

Chris asks…

What’s a good fitness routine for me?

I’m a fifteen year old girl, and whenever I have time to work out I’m at home. At home we have a treadmill in the garage, a pair of five pound weights, a pair of one pound weights, a couple of pilates videos, a yoga mat (one of those ones so that you don’t slip), a small, flat back yard, and a basketball hoop (the area around it it about 12 feet by five feet)

What’s a good routine that I can use to lose some weight?

Author answers:

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Betty asks…

I need an at home work out with very little equipment…..?

2 years ago I left my beloved job waitressing to sit behind a desk! Over the two years I have put on around 20 pounds from lack of exercise! But I work 8-5 and have two children (4 year old and a 2 year old) which leave pretty much no time left for exercise after work, picking up at the house, bath times, cooking dinner, and actually spending a few minutes together before bed time! I desperately need some kind of a work out routine that I can do a full body work out in 30 minutes or so! With as little equipment as possible…..I thinking a yoga ball and maybe some weights? Please help! I’m desperately wanting to get rid of all this extra weight I’ve been lugging around!
Something I can do with my KIDS there! I cannot get a babysitter to run for 30 minutes plus drive somewhere to find a safe place to run! My road is def. not safe!
Nothing can be done in the morning! Sorry but I have two kids to get ready for school and the babysitters! I get up early enough! Something I can do right after work before the craziness starts

Author answers:

Sit ups- 3 sets of 20
Leg raises- 3 sets of 10-15
Push ups- 3 sets of 20 (or 6 sets of 10 if u can’t do sets of 20)
Squats-3 sets of 15-20
and if possible, get some cardio, such as Jump roping, jogging, oliptical machine, stationary bike. Cardio is the best way in my opinion to lose weight. A healthy diet (though expensive) is also important to weight loss. But the exercises listed above are just a few. You also want to make sure you’re not taking too much of a break in between sets, as you want to sweat!!

I would also recommend that you get some resistance bands to add resistance to your work out.

Mark asks…

How should I stretch my very tight muscles?

I used to be very flexible. Age has taken its toll and I am tight to the point of pain. I have been doing some gentle stretches from some old yoga routines I used to do. My shoulders, neck, and especially my hamstrings are terribly tight. I do seek massage therapy services, but I want to stretch on my own at home. How should I go about stretching these three areas (especially hamstrings and shoulders) and for how long? Any resources you have seen online or in a bookstore that you recommend? Thank you!

Author answers:

The most important thing about stretching and building your flexibility is to never stretch a cold muscle. So before doing any stretching take a walk, take a hot bath, or do something where blood flow is increased to the muscles.

As far as specific poses;

for the neck, gently bring your chin to your chest and if you want gently push your head down with your hand for further stretch. Hold for about 5 seconds and then bring your head back to neutral. Repeat about 10 times. Then again, gently bring your head from neutral position to the right as if you were trying to get your ear to be parallel to your shoulders. If you need a further stretch, gently use your hand to push the head a little further down. Keep it there for about 5 seconds then go back to neutral. Repeat about 10 times. Then switch sides. Do not arch your neck back. This will cause your vertebrae to compress and cause more harm then good.

For the shoulder, reach your arm out straight in front of you, then still holding it straight bring your arm across your chest (like the fore-arm to the opposite shoulder. Hold it there with the opposite hand for about 10 seconds, then release. Repeat about 10 times. Switch arms.

For the hamstrings, put one foot in front of the other shoulder width apart. Raise the toes of the leg that is in the front, keeping your heel on the ground, both knees should be slightly bent. Bending down from the waist, gently lower your torso toward your thighs keeping the toes of the front leg pointed up. Hold for about 10 seconds. Release and repeat about 10 times. Then switch legs.

Again remember. Don’t stretch cold muscles. It does more harm than good.

Hope this helps.

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Is yoga right for me?

Thomas asks…

Is yoga right for me?

I’m 300 pounds overweight, and can barely touch my toes. I can’t even do one push up or one chip up. Trying to get on the floor to do even one push up is impossible for me.

I’ve heard good things about yoga in recent years. I am trying to loose weight, and am very interested in yoga. But I’m not flexible enough to join a class. I’ve tried to do some videos on my own but I can’t even get close to some of the positions the instructor can do then I get frustrated and give up.

Is there any videos out there for fat people or very inflexible people?

I really want to take up yoga because I have a lot of back and joint pain and have been told it would help my joint and back pain tremendously.

I really can’t afford to take a class at a yoga stuido-plus I’d feel out of place being around a bunch of skinny, way more flexible people than me right now. Maybe after a couple months of doing yoga at home and I can at least keep up with the class (and money providing) I’ll take a few.

What are some good yoga videos for me to do? Is yoga even right for me? Do I need to lose 100 pounds first and/or would yoga help me in my weight loss goals?

I already know that weight loss is more than just eating right-it’s about working out, eating well and a well balanced workout and diet plan. I know that already, and I’m already doing it. I just want to know:

Is yoga right for me? Will yoga help round out my weight loss plan? If I keep doing yoga long enough will I become just as flexibale as at least half the people I see in the yoga classes? Are there videos out there I can watch and work out too that will help me become better at yoga and-

Will doing yoga the best I can help ease my back and joint pain?

Author answers:

Google yoga for weight loss. There is a Great video. I love yoga. I have lost over 50 pounds doing yoga. I still have 50+ to go. I still have difficulties with some of the poses but in yoga –you just do your best. Eventually you get better and can get more in the pose. The flexibility and stress management is also very helpful..

Best wishes

Sharon asks…

I have a question about Yoga?

Is yoga right for me?
I’m 300 pounds overweight, and can barely touch my toes. I can’t even do one push up or one chip up. Trying to get on the floor to do even one push up is impossible for me.

I’ve heard good things about yoga in recent years. I am trying to loose weight, and am very interested in yoga. But I’m not flexible enough to join a class. I’ve tried to do some videos on my own but I can’t even get close to some of the positions the instructor can do then I get frustrated and give up.

Is there any videos out there for fat people or very inflexible people?

I really want to take up yoga because I have a lot of back and joint pain and have been told it would help my joint and back pain tremendously.

I really can’t afford to take a class at a yoga stuido-plus I’d feel out of place being around a bunch of skinny, way more flexible people than me right now. Maybe after a couple months of doing yoga at home and I can at least keep up with the class (and money providing) I’ll take a few.

What are some good yoga videos for me to do? Is yoga even right for me? Do I need to lose 100 pounds first and/or would yoga help me in my weight loss goals?

I already know that weight loss is more than just eating right-it’s about working out, eating well and a well balanced workout and diet plan. I know that already, and I’m already doing it. I just want to know:

Is yoga right for me? Will yoga help round out my weight loss plan? If I keep doing yoga long enough will I become just as flexibale as at least half the people I see in the yoga classes? Are there videos out there I can watch and work out too that will help me become better at yoga and-

Will doing yoga the best I can help ease my back and joint pain?

Author answers:

Yes, start slowly, keep at it, be gentle with yourself. Yoga is more than exercise. I would suggest getting some DVD’s from www.gaiam.com because they do Iyengar Yoga which modifies asanas (poses) for beginners, either changing the posture or using bricks, chairs or straps.

I would start with AM/PM Yoga for Beginners. Once you make progress on that, I would go to either Yoga for Longevity or Meditation for Beginners with Maritza.

I have systemic lupus with major organ involvement. When I started, I was so weak I could not stand long enough to shower. At first I did 1 or 2 minutes then watched the rest. In time I could do it all and a lot more. My lupus is now in remission.

Order the first dvd. Every day, put on your comfy yoga clothes, get your dvd, and put it on. Some days you will just watch, some days you will do 2 minutes and some days you will try more. The imporant thing is to get in the habit of doing it. It takes 28 days for a habit to take root. If you don’t make it one day or another, be gentle with yourself, forgive yourself, and start again. You can do it!

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whats the different between yoga and pilates?

William asks…

whats the different between yoga and pilates?

hii everyone!!

i have decided to start doing either yoga or pilates at home and im a little confused on what the difference is. also, since i am doing this at home, what dvds, websites, videos do you recommend?

im a beginner and really wanna follow through with this so please help me. im welcome to all advice (i really need some help and im completely confused!!)

im grateful for any info!

thank you!!!

Author answers:

Yoga is more focused on the poses to build strength and centering. Pilates is more focused on movements to build core strength. Both require a great deal of supervision if you are starting out. I don’t recommend videos or dvds to start. The poses and movements, if not done correctly, can cause injury. Rather, I suggest you look for a gym that offers classes taught by qualified instructors (should have some nationally recognized certification). You can also go to studios and pay per class ($15-20 depending on the market), or you can pay for one-on-one instruction ($50-100). My advice, I would join a gym and attend classes. You will probably really enjoy the camaraderie among your classmates and the instructors are generally carefully screened for their qualifications, and the interpersonal skills. Best of luck.

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Yoga breathing

Linda asks…

Can I go crazy from yoga breathing?

I am looking forward to start a breathing exercise routine at home with no trainers, just with internet information. My mom said that by doing yoga with no trainer I can go crazy, nut I don’t think it has anything to do with that. Can I get help? Thank you anticipated 😀 😉

Author answers:

Yes, there is a reason for this caution. Luckily, most yogic breathing practices are fine. It’s the advanced pranayama practices that sometimes get people into trouble.

This link pretty much explains where your mom is coming from:
http://health.groups.yahoo.com/group/ayurvedaonline/message/4922

I personally had some painful experiences as a result of what I now consider to be self abusive breathing practices. At the time I initially had some exhilarating experiences but then things changed and I am only now starting to get back to normal after 15 years.

What I now realize is that the breathing exercises left me anxious, excited, and many times weak and shaky. Unless you feel deep relaxation along with a slowed heart rate, then the practice is probably not healthy. Yes, as I look back, the exhilirated feelings I had were coupled with anxiety. Any practices involving holding the breath in particular can awaken anxiety and fear if not done properly with an expert observing the student looking for the subtle signs of distress that the student may not be initially aware of.

Have you ever been scared so intensely that your fingernails dug into either your own hand, someone else, or something else you were holding. You don’t notice until afterwards the scratch marks. By the time you notice, the damage is already done. The same thing goes for some of the pranayama practices. A teacher could stop you before you hurt yourself.

Also note that kundalini yoga practitioners will dispute some of these cautions but they are also the same practitioners that learned from experienced teachers in person, not from books and videos.

I had to learn the hard way because nobody cautioned me. Hopefully, with the right information, you can avoid the same fate. If you have any questions about specific breathing practices, please feel free to email me.

Mandy asks…

What are some exercises I could do at home to discipline myself physically – kind of pilates x martial arts?

I can’t get to any kind of lesson but really want to discipline myself physically. So, I’m looking for some kind of series of exercises I can do, just at home by myself, to get stronger (!!) and like… faster. Improve balance, co-ordination, flexibility, reflexes… like a mixture between pilates or yoga and martial arts… training and working muscles through stretching and that. Something I can make a routine with. Not weights or anything though 😉

Actually (might be asking a bit much) but a website detailing how to do some exercises like this would be absolutely brilliant.

Author answers:

Very good start! I advice you to go check this free yoga e-course:
http://www.yoga-health-beauty-energy.com/

All the best

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