Get Fit From Home!

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Things Around The House
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Don't feel that just because you don't have any weights at home, that you can't get a GREAT workout! Try using these items for the corresponding exercises. Change them around to increase or decrease the resistance to make it the perfect workout for YOU!

· Backpack Swing- Take a backpack and fill it with books. (this is nice because you can add or take out books based on your needs). Stand holding bag in front of you with straight arms. Let the bag swing down between your legs and behind you a bit. Bend the knees naturally. Swing the bag forward and up, keeping arms straight until bag is overhead. Play with where you hold the bag to make sure you have control of it, especially when overhead. Let momentum happen. This is a fantastic full-body warm-up. *Watch for ceiling fans!

· Milk Jug Bent Over Row- A full gallon milk bottle weighs about 8 pounds. Fill it to make it the weight you desire. Hold in one hand (or you can use 2 containers, one in each hand). Bend at the waist to about 90 degrees and slightly bend the knees. Let arms hang straight down. Pull your elbow(s) up, pulling the jug towards your chest, as if you were starting a lawn mower. This is a great back and bicep exercise! *I suggest using containers with a screw on cap rather than the kind that snap on. Don't ask me how I discovered this!

· Dog Food Squats- Grab a bag of dog food. Hug it close to you. Keeping your back as straight as possible (think "chest up"), bend the knees to about 90 degrees and stand back up. You are working quads (front of thigh), hamstrings (back of thigh), and glutes (butt), as well as abdominals! *Beware of dog!

· Kid Press- Really! If you have a young child, lie on your back while you are holding them on your chest. Press them up until your arms are straight and still over chest. They will LOVE this! If you don't have access to a child, push-ups will do fine! Great for chest and triceps (back of arms). *You may want to use a spotter or at least do it over a soft run or on a couch just in case!

· Kitty Litter Carry- Bag or bucket, scoop-able or not, they all work! If it's in a bag, hug it like the dog food; if it's a bucket, hold it from the handle. Now, simply, walk! Go as long as you can carrying the litter. You can do it inside in a hallway, back and forth, or outside. Great for legs, shoulders, biceps, back, and muscular endurance. *Be prepared to explain rationale to neighbors!

· Laundry Detergent Curls- Hold a box or bottle of laundry detergent and curl it like you would a dumbbell. Arms down straight and by your sides. Bend elbow to brink soap towards same shoulder. Working biceps. *Item can also be used for the "clean and jerk". J

· Couch Dips- Sit on the edge of the couch with your hands face down on the couch next to you. Slide forward so that your butt is hanging over the edge and you are supported only by your hands. Bend elbows to lower butt towards floor. Push back up and repeat! Great exercise for triceps! *Do it doing commercials.

· Overhead Rock Press- Find a rock or large stone outside (or 2); ones that you can hold in one hand. Hold the rock(s) by your shoulders and press them straight up overhead. Lower and repeat! This exercise works the shoulders and triceps. *Make sure rock is not too heavy as you could strain your back!

· Chair Hamstring Raise- Lie on your back with your heels on a chair that's in front of you. Knees and hips are bent at 90 degrees. Pushing down through your heels, raise your hips up towards the ceiling. Pause at the top and lower. Great for hamstrings and low back. *Beware of dog!

· Stair Calf Raise- Stand on the edge of a step so that your heels are hanging off (on the balls of your feet). Let your heels drop below horizontal and raise up as high as you can onto your toes. Great calf work! *May be done one leg at a time.

· Couch Cushion Crunch- Put a couch cushion on the floor. Lie on your back on the cushion with your knees bent so that your feet, butt and low back are on the cushion, but your upper back and shoulders are on the floor. Cross your arms across your chest, and lift your shoulder blades off of the floor. Pause, lower and repeat. For abs of steel! *Put cushion back on couch.

Wes Norris, CSCS
http://www.AllAroundFitness.org
http://www.DesigningExercisePrograms.com

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Google News Updated : Wed, 15 Oct 2008 17:58:10 GMT AMR Plan to Buy 787s Will Update Fleet, Bolster Boeing Program - Bloomberg KING5.com AMR Plan to Buy 787s Will Update Fleet, Bolster Boeing Program Bloomberg - 34 minutes ago By Susanna Ray and Mary Schlangenstein Oct. 15 (Bloomberg) -- AMR Corp.'s American Airlines said it may buy as many as 100 Boeing Co. AMR overcomes fuel costs to squeeze out small profit MarketWatch AMR 3Q Net Down 74%, To Buy Up To 100 Dreamliners CNNMoney.com Bizjournals.com - International Herald Tribune - Reuters - Flight International all 186 news articles Publ.Date : Wed, 15 Oct 2008 17:24:10 GMT Obama’s spending how much on ads? - Christian Science Monitor Times Online Obama’s spending how much on ads? Christian Science Monitor - 1 hour ago By Jimmy Orr | 10.15.08 It’s been a week of non-surprises thus far. Dallas Cowboys cornerback Adam “Pacmanâ€� Jones has been suspended - again. McCain calls for 'voter fraud' inquiry Los Angeles Times A stolen election? Washington Times New York Times - Talk Radio News Service - Boston Globe - Seattle Times all 859 news articles Publ.Date : Wed, 15 Oct 2008 16:03:33 GMT Jerry Jones exposed as gutless by Goodell's ruling - FOXSports.com TSN.ca Jerry Jones exposed as gutless by Goodell's ruling FOXSports.com - 1 hour ago by Ian O'Connor Ian O'Connor is the author of the New York Times bestseller "Arnie & Jack: Palmer, Nicklaus, and Golf's Greatest Rivalry," which Kirkus Reviews calls an "exemplary sports history. Video: Dallas' Adam Jones Suspended Again AssociatedPress Give Cowboys credit for not counting on Adam 'Pacman' Jones too much Dallas Morning News Los Angeles Times - New York Times - Fort Worth Star Telegram - Detroit Free Press all 1,080 news articles Publ.Date : Wed, 15 Oct 2008 16:52:30 GMT Polls: McCain forced to play defense in some red states - CNN Telegraph.co.uk Polls: McCain forced to play defense in some red states CNN - 1 hour ago HEMPSTEAD, New York -- New polls out Wednesday in some crucial states that could decide the race for the White House suggest Sen. John McCain is having to defend himself in areas that once were reliably Republican. Union sues over policy banning political material at polling places DetNews.com Pollsters say odds of McCain winning election 'incredibly remote' guardian.co.uk Boston Globe - New York Magazine - San Francisco Chronicle - AFP all 989 news articles Publ.Date : Wed, 15 Oct 2008 16:34:00 GMT It's officially over: Madonna and Guy Ritchie are divorcing - New York Daily News ABC News It's officially over: Madonna and Guy Ritchie are divorcing New York Daily News - 3 hours ago BY LEO STANDORA Madonna's marriage to Guy Ritchie really is kaput , her rep told the Daily News on Wednesday. "Madonna and Guy Ritchie have agreed to divorce after 7 l/2 years of marrige," Liz Rosenberg said in a statement. Video: AP Exclusive: Madonna, Guy Ritchie to Divorce AssociatedPress It's Official: Madonna And Guy Ritchie To Divorce MTV.com BBC News - The Associated Press - The Gossip Girls - Just Jared all 1,632 news articles Publ.Date : Wed, 15 Oct 2008 14:56:56 GMT Migraine-hit Janet Jackson to resume US tour - Reuters CTV.ca Migraine-hit Janet Jackson to resume US tour Reuters - 55 minutes ago By Alex Dobuzinskis LOS ANGELES (Reuters) - A rare form of migraine forced Janet Jackson to cancel several dates on her Rock Witchu concert tour but she planned to return to the stage on Wednesday in Washington, DC, her manager said. Jackson was laid low by migraines BBC News Janet Jackson: She's Baaaaack* Washington Post Blogs The Associated Press - eFluxMedia - FOXNews - Access Hollywood all 846 news articles Publ.Date : Wed, 15 Oct 2008 17:02:47 GMT Hurricane Omar gains strength and nears Puerto Rico - Reuters BBC News Hurricane Omar gains strength and nears Puerto Rico Reuters - 1 hour ago By John Marino SAN JUAN (Reuters) - Hurricane Omar strengthened on Wednesday as it bore down on Puerto Rico and the small islands of the northeastern Caribbean, and could be a "major" storm by the time it reaches them, US forecasters said. Omar on the Move. Paloma Next? Washington Post Blogs Hurricane Omar heads for US Caribbean islands The Associated Press BBC News - United Press International - USA Today - NBC 29 News all 2,556 news articles Publ.Date : Wed, 15 Oct 2008 16:12:36 GMT RSS to HTML Increased Website Traffic

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