Home Gym Workout Routines

Home gym workout routines can take the hassle out of staying healthy. How often have you claimed your busy schedule as the reason you could not get to the gym? How many times have you skipped a workout you knew would make you feel better because the fatigue of traffic and the pace of a gym with trainers were too much for your work weary mind?

Well, say good bye to the excuses standing in your way because home gym workout routines are the answer for your busy schedule. The key to a successful home gym workout routine is scheduling yourself time.

Even though you are working out at home, you still need to hold yourself accountable to your own body. Setting aside a little time will make your workouts less stressful because you will already have that time framed for the activity.

Home gym workout routines can be tailored to meet your specific needs and available equipment. Try a treadmill workout routine to get yourself started and you can do that today. With a treadmill walking program you can work legs and even tone abs and arms.

You should always consult your physician before beginning any workout regimen, because they can help you tailor your routine to your health needs and abilities. Begin with moderate walking twenty minutes a day and this can go a long way to decrease your stress load, increase your energy level and tone your muscles.

The great thing about a treadmill workout routine is you can do it year round in any weather condition. A treadmill walking program can be done as you read the newspaper or make evening calls or it can be a time of complete peace and isolation. Adding small hand weights can afford upper body toning even as you walk.

Your body deserves your attention, and your schedule need not stand in the way. Try a home gym workout routine today to shake away the cob webs from your body and you'll start seeing amazing results.

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Review on Jump Lunges For Dynamic Leg Fitness

Lunges are one of the best exercises for your legs. They not only develop your muscularity, but lunges also develop balance and stability for your legs. The only equipment that you may need are shoes. It is best to do lunges with some arch support from shoes because you will be putting a lot of pressure on your foot.

One of the key aspect about lunges is to develop your mid-foot balance. Your mid-foot balance is key to many exercises such as lunges, one-legged lifts, squats, dead lifts, etc. It is one of those skills that has been peripheral benefits for you.

A great variation to make your lunges dynamic and effective is jump lunges. Before getting into these jump lunges, you should get a strong foundation in doing regular lunges. Usually if you have done lunges regularly for a month, you have developed a strong neurological connection with these lunges. You should add to your neurological skills by evolving your lunges into a more difficult movement.

Jump lunges are similar to regular lunges except you jump in mid-air from the top position of the lunge. This is done with both legs. First, you start from the lunge position where your right leg is in front of you. Then, jump in the air and switch legs (in mid-air) where your left leg will be in front of you. You can press down once. Then, jump in the air again and switch legs (in mid-air) where your right leg will be in front of you. Then, you can press down once. Here are some key points on the jump lunge:

* make sure you land firmly on your mid-foot
* exhale when you are jumping in the air
* you can have your hands on your side or have your fists near your chest
* make sure you land quietly since this means you are not putting any unnecessary strain on your leg.


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4 Tips to Jump Higher in 7 Days or Less

There are tons of tips to jump higher online. So why do so many athletes still struggle to gain hops? The answer is really quite sad...

They don't believe it's possible.

Why not? This is mostly because it's because of the general media and coaching attitude out there. Most coaches do not even realize that athleticism can be improved. Their attitude is that you are either athletic or you aren't.

This is false.

I know from experience that the vertical leap can be improved dramatically. I personally gained 16 inches on my vertical leap. If a skinny and non-athletic white boy can do that, anyone can. Here are 4 ways you can do the same:

#1) Do plyometrics

I spent countless hours doing plyometrics in my basement. If you want to SERIOUSLY improve your hops, you need to focus on them as well.

Most athletes mistakenly believe that doing weight training is the best way to jump higher. I never did a lick of weight training when I added those 16 inches. In fact, weight training is one of the least effective ways of gaining hops.

#2) Stretch

You need to increase your flexibility as well if you want to add inches to your jumping ability. Think of a rubber band-the farther back you can stretch it, the more power you generate.

The muscles fibers are the same way.

Your flexibility has a great deal to do with how high you jump or how fast you run. I recommend you stretch at least several times daily, and ALWAYS following a workout. If you don't, your muscles will actually shrink.

#3) Eat high water content foods

Try drinking at least 16-24 ounces of vegetable juice a day. Also, consume a lot more fruits and vegetables. I GUARANTEE you will feel a HUGE difference shortly in your energy when you focus on consuming more high water content foods.

That's not to say you can never eat junk food. However, if you do, try to restrict it to one day a week.

#4) Eat more frequently

I'm talking 6 times a day. This is the most conducive schedule for the metabolism, as keeping it working constantly is how to burn fat, and ultimately jump higher.

The bottom line- implement these 4 tips to jump higher, and you will increase your hops shortly.


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High Jump Secrets - Two Training Tips Could Be The Answer To Your Slump

Video Review...Priceless

Almost half of all cell phones now have a way to record video which gives you no excuse when you want to do some video review of yourself. Have a friend record you taking two jumps. Go back and watch those jumps and correct flaws in your approach, takeoff, and technique.

This will save your hours of time with a coach that is simply trying to tell you what to do instead of letting you see for yourself. If you want to improve quickly, watch yourself jumping...you will be amazed at how you look on film.

If you can, put your movie on a computer so you can slow it down frame by frame and watch each second of your jump at a time, then, find videos of great high jumpers on the internet and compare your form to theirs.

Plyometrics vs. Weights

If you are a beginning high jumper, don't worry so much about weights and power lifting, work on developing a quick, light springiness in your legs through plyometrics. Plyometrics are simply exercises that don't use weights and include things like, lunges, frog hops, bounding, etc. This will do two things for you. First, it will keep your legs fresh for meets. Lifting weights all week long can make your legs so tired that no matter how strong they are getting, they are never fresh for a meet.

Second, it will prevent the risk of injury. Lifting hard can lead to strains and overworking if your body isn't used to it.

If possible, do your plyometrics on grass to cushion your joints and muscles. This will prevent shin splints and will keep you from getting too tired too quick. Mix in some wind sprints to improve explosiveness with your plyometrics. Don't let your coach force you to train with sprinters either. Spring drills are great for long jumpers, but not so for high jumpers.


High Jump Higher is a free resource to help jumpers of all abilities increase their personal bests and enjoy the sport of high jumping. For more info visit High Jump Higher.

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Is Jumping on a Mini Trampoline the Perfect Cardio Workout?

You've tried everything out there: you've 'invested' in large, over-sized exercise equipment that doesn't exactly flow with your living room design, you've bought your gym membership, your video library contains almost every aerobics video ever made, and the word 'diet' haunts your vocabulary. You've tried every form of weight loss known to man. But the pounds still remain. How can you keep your self worth and loose the weight?

Trampoline jumping, although it may sound like a real 'stretch', is your long awaited, quick and healthy way to weight loss. Sure, it sounds easy, but is it really that effective?

Trampoline jumping does more for your body than melt away unwanted fat. It's what happens on the interior of your body that is equally astounding as what happens on your exterior. Did you know that jumping on the trampoline stimulates your internal organs, making your cerebral-spinal fluid move around and work out your intestines? Also, trampoline jumping circulates more oxygen to your tissues, also increasing your capacity for breathing. It normalizes your blood pressure and tones your glandular system. It stimulates your metabolism too, so you can steadily loose weight, getting the results you've always wanted.

Did you also know that jumping on the trampoline strengthens your immune system? Rhythmic bouncing has a powerful effect on the lymphatic system, which is responsible for ridding the body of toxins that haven't been absorbed into the blood. This process relies on gravity and body movement to operate.

So if you're not properly exercising your cells, they're left to stew in their own waste as they starve for nutrients. This unhealthy condition can seriously doom your health in the future, as it can lead to dangerous diseases like cancer and arthritis. Jumping on the trampoline rescues your body by increasing your lymph flow by 15 to 30 times with each exercise. Your body can then be rid of those hazardous toxins and you can burn fat fast.

It's easy to start an effective trampoline routine. Buy a mini-trampoline and begin with 5-minute repetitions of jumping. As your fitness level improves, increase your time along with your number of reps. For older jumpers, it's important to give time for your connective tissue holding your internal organs in place to strengthen. So start with jumping for 2 minutes several times per day, resting your body for at least 30 minutes between jumping sessions.

You can add to your cardio exercise by jumping to a trampoline workout video. Move your mini-trampoline into your living room and jump while watching TV or your favorite movie.

Remember to bounce on your trampoline with bare feet so you don't slip. Begin with gentle bounces, keeping your feet in contact with the mat the entire time while you softly bounce up and down. Once you get the hang of this, try jumping with small steps and bounces, letting your feet leave the mat and up into the air. Once you master this, jumping higher and higher will become easier and more natural.

Another great alternative is to buy a large trampoline for the backyard. Then you and your entire family can improve body coordination while losing weight and practicing healthy exercise habits. Jumping on the trampoline is wonderful for your body. It's a great stress reducer, it's easy on the joints, and it's relaxing.


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A Bell and a Plank - 2 Best Ways to Improve Your Vertical Jump!

If you are interested in truly increasing your squat and vertical jump then all you need to do is incorporate the use of your own body resistance and a kettlebell. You see kettlebell training is an ancient art form that has been around for centuries and has helped to forge some of the world's greatest athletes. More specifically the kettlebell lift known as the overhead snatch is the perfect kettlebell exercise to implement in order to completely improve your vertical jump. By incorporating this single lift and utilizing your own body resistance you can formulate a vertical jump workout that will smoke your competition!

The Body Plank: The key to increasing your vertical jump is solely dependent on increasing your core strength and power. One great body weight exercise that is highly effective in doing just that is the body plank. If you have never performed a plank then I will give you a brief explanation. Before I start, imagine a bridge covering a span of land. In order for that bridge to be effective to support the load of itself and traffic it must be straight and rigid. When you perform a body plank you must be the same way. To do this you will want to get on the ground facing down. You will want to elevate your body off of the ground by bridging up and supporting the weight of your body on both your feet and elbows. Your body should form a straight rigid line from your ankles to your shoulders. Your arm should be perpendicular to the floor from your elbow to your shoulder. Maintain this tense position for about a couple of minutes straight when you first start out. This is a great drill for your vertical jumping muscles.

The Snatch: A great exercise to combine with the plank is the single arm overhead kettlebell snatch. This particular lift is explosive in nature and is known by many as the Czar of all kettlebell lifts. This lift is unmatched when you are looking at developing superior hip power, core strength, and shoulder stability. By implementing this lift you will also achieve a high level of cardiovascular conditioning. To perform this lift you have to vertically pull the kettlebell from either the floor or from between your legs up to a held position above your head in one smooth explosive movement. In order to create the momentum to effectively pull this weight you must perform a task in kettlebell training known as the hip snap. The hip snap is performed by you forcefully flexing and then extending at both your hips and knees in order to elevate it to a high pull position just lateral to your head. Once the bell is at this high pull position you must then vertically punch your palm towards the sky to finish the lift. As you punch your palm make sure to lock out your elbow and suck your shoulder into the socket. Trust me, by implementing this lift your vertical jump muscles just woke up! If you haven't taken the time to learn and incorporate kettlebell snatches and body weight drills such as the planks into your personal regimen then you are lacking in your vertical jump workouts. Feel free to access the rest of my articles on the matter. Remember that most anyone can train hard, but only the best train smart!


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A Jump Rope Workout Will Not Burn Belly Fat!

I've recently had friends tell me, "Hey, don't tell people a jump rope workout will burn belly fat. It is what it is, and there is no exercise routine that will burn just belly fat."

And to that I say, "You're right!" There is no silver bullet that will melt belly fat by Thanksgiving. However, I can tell you that if you've got a fairly lean body and you're just trying to lose those last few pounds - that just, oh by the way, have accumulated around your mid-section - a jump rope workout may be just what you need.

There are few workouts, that when done correctly, burn as many calories -- minute for minute, than a jump rope routine. A high intensity workout, including interval training, for a few as only 15 minutes can burn more calories than 30 minutes at a fast walk, on a tread mill, or stair stepper. Jumping rope can burn more calories than most jogging and is rivaled only by athletes who are working wind-sprints on the track.

Other benefits of a jump rope workout:


You get a full body workout. Yes, the target muscles are legs and glutes, but the abs are involved to keep the body stable during the jumps, the back is engaged as are the shoulders, wrists and arms -- both upper and lower arm. With this one simple workout, the entire body gets in on the action.
Additionally, your body is building endurance. This kind of cardio workout is great for building stamina. If you can jump rope for 15 minutes at a stretch, you are on the way to building great cardiovascular ability.
Jumping rope enhances hand-eye coordination. It takes more practice to get good at jumping so that you don't always "miss", but once you've gotten to that point, jumping will take your overall coordination to a new level. Thats why so many boxers jump rope -- to improve their hand-eye coordination and speed.
For women, jumping rope is a huge additive for preserving bone mass. Women over 30 begin to lose calcium in their bones as they age, and weight bearing exercises (like jumping) help to maintain and build strong bones.
Jumping is easier on the knees than running and can be done any time in anywhere.



So, is it true that a jump rope workout will not burn belly fat? Maybe - you be the judge.


Judi LaPoint has been studying fitness for over 3 decades and is an expert in staying fit for people over 60!

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