News

• 

  May 10, 2010

  In the May 2010 issue of Oxygen, we gave you the answers to Jamie Eason’s most frequently asked questions. Here’s a bonus – an at-home workout for busy gals!

  Q: I don’t have a lot of time on my hands – I’m a multitasking mom. What kinds of in-home exercises would you recommend for someone short on time like me?
  – Denise, Mother of Three, Tucson, AZ

  A: For someone with little time, creativity is key. With a minimal investment in a few smaller pieces of exercise equipment, you’ll have everything you need. I recommend buying a stability ball, a set of dumbbells (10 pounds each is a good weight), resistance bands and a jump rope. With these items you can fit in a full-body workout throughout the week, and still have free time on the weekends.

  Monday: Chest and Triceps – 3 sets of 10 reps

  • Push-ups (wide – no equipment)
  • Dumbbell chest presses (bench and dumbbells)
  • Push-ups (narrow – no equipment)
  • Triceps pushdowns (resistance bands)
  • Triceps dips (sturdy chair or coffee table – no equipment)

  Tuesday: Back and Biceps – 3 sets of 10 reps

  • Plank rows (dumbbells)
  • Lat pulldowns (resistance bands)
  • Bent-over rows (dumbbells or resistance bands)
  • Seated rows (resistance bands)
  • Back extensions (stability ball)
  • Alternating biceps curls (dumbbells)
  • Concentration curls (dumbbells)

  Wednesday: Legs – 3 sets of 15 reps

  • Squats (wide stance – dumbbells)
  • Squats (narrow stance – dumbbells)
  • Dumbbell deadlifts (dumbbells)
  • Lunges (short stride – dumbbells)
  • Lunges (long stride – dumbbells)
  • Single-leg squats (sturdy coffee table – weight optional)

  
  

  Thursday: Shoulders – 3 sets of 10 reps

  • Standing dumbbell overhead presses
  • Standing front raises (strength bands or dumbbells)
  • Side lateral raises (stability ball and dumbbells or resistance bands)
  • Rear delt raises (dumbbells or resistance bands)
  • Standing Arnold presses (dumbbells)
  Upright rows (dumbbells and resistance bands)

  Friday: Calves and Abs – 3 sets of 15 reps

  • Single-leg standing calf raises (on step with dumbbells)
  • Seated calf raises (books and dumbbells)
  • Weighted crunches (stability ball and dumbbell)
  • Standard crunches (no equipment)
  • Bicycle crunches (no equipment)
  • Reverse crunches (no equipment)

  For cardio, consider a plyometrics routine like the one featured on my website. Also, jump rope any free chance you get. It’s an amazing cardio workout and is great for the calves. Finally, consider setting up a DVD swap with friends. Everyone buys a workout DVD, and then from week to week swap them. Perhaps you could leave the DVD in your friend’s mailbox if you manage to squeeze in a walk.

  Photography: Paul Buceta

  
  

  Source: Oxygen Magazine

  < Go Back