By Taryn Kama
You want to get in shape but the gym doesn’t sound appealing. One of the most efficient ways is through a high intensity workout that you can do at home or with a trainer.
Amanda Price-Salazar, fitness trainer and owner of Edge Fitness in Tumwater, said that most people think that a gym membership is a necessity in order to reach their health and fitness goals. She said it makes it even more difficult if you are trying to manage a busy work and family schedule. It can be overwhelming to figure out how to get an efficient high intensity workout without having to head to a gym.
But, take heart, she has a solution.
“The truth is that there are hundreds of high intensity exercises and workouts that can be done indoors in the comfort of your own home or outdoors with minimal or no equipment at all. These same workouts can be just as efficient, if not more, in getting you in the shape you want to be,” Price-Salazar said.
“Recently, I left for a week vacation and closed my entire studio to be away and get prepared for the upcoming fall season,” she said. “Many of my boot camp clients no longer carry memberships at other gyms and just combine cardio workouts on their own and attend my boot camp classes to get their total-body workouts in. I didn’t want to leave them hanging, so I provided them with a few high intensity workouts that could be done indoors or outdoors and with no equipment.”
However, if you wanted to invest in some equipment you could use at home, or when traveling, it would be a TRX Suspension cable. The TRX Suspension Trainer is a workout system that leverages gravity and your bodyweight to perform hundreds of exercises.
“I use them at my studio for both my indoor and outdoor boot camps as well. For only $130 to $160 the cable comes with workout DVD’s to show you how to use it. There are literally hundreds, maybe thousands of exercises that can be done with it,” she said. “Not only that, but you can get a total body and high intensity workout using this one cable and your own body weight. It can be attached to any door, to almost anything outside at a park, and can be attached for use inside most any gym.”
“I hung mine from a palm tree,” she said.
Additionally, Price-Salazar recommended the following indoor workouts.
The “Quickie”
- 30 Jumping Jacks (low impact or for high impact do star jumps)
- 10 Push Ups (on knees or toes)
- 15 Burpees (flat belly burpees; lie all the way flat to the ground at bottom)
- 20 Alternating Leg – Side Lunges
- 25 Sets Knee Highs (run fast high knees or for low impact march fast with high knees)
- 1 Minute Wall Sit
- 10 Plank Up-Downs
- 30 Bicycle Twists Crunches
- 20 Jump Squats (or for low impact raise up into calf raise lower down into a low squat)
- 10 Tricep Push-Ups (on knees or toes)
- 30 Basic Upper Ab crunches (low impact) or V-Crunches (high impact)
Repeat 2-3 times as fast as possible.
The “Do It Anywhere” Workout
For a longer workout complete all four circuits together. For a shorter workout, pair two circuits together and complete them. Then, on a different day complete the other two circuits together and complete them!
Warm up:
- Jog in place 1 Minute
- 100 Jumping Jacks
Circuit 1:
- 50 Air Squats
- 40 Push-ups
- 1 Minute Plank
- 20 Chair Dips
- 10 Curtsy Squats (each side)
Circuit 2:
- 50 Burpees
- 40 Alt. Reverse Lunges w/Ab Twist
- 30 Plank Twists
- 20 High Knees (each side)
- 10 Inchworms
Circuit 3:
- 50 Jump Squats
- 40 Tricep Push-Ups
- 30 Bicycle Crunches (each side)
- 20 Low Back Supermans
- 10 Donkey Kicks (each side) – In Plank Position
Circuit 4:
- 50 Alternating Lunge Switch Jumps
- 40 Plie Squats w/Heel Raise
- 30 Squat Thrusts
- 20 1-Legged Straight-Leg Deadlifts
- 10 Squat Thrusts
