You may not be a mountain climber, but you still need to make resistance training a part of your fitness plan. The following exercises will help you build muscle and get toned.
Work your upper body with a resistance band. Grasp an end of the resistance band in either hand and then step on the middle of the band. Pull the band up and over your head, first in front, then on the sides, paying attention to which muscles are worked as you pull. Experiment with different strength bands and different poses, noting which movements work which muscles most effectively. Repeat sets of various pulls until you fatigue the muscles.
You can also use your own body weight to tone your upper body. Lie on the floor and place your shoulders directly under your shoulders. Do a set of push ups, rest, and then follow with a plank position, holding the position as long as you can. Gently shift your weight until you find downward dog yoga position, with your arms stretched out in front of you, your buttocks facing the ceiling, and your legs straight. Hold the position, allowing your shoulders to take the brunt of the weight. Give everything a good stretch and work through the poses again.
Next you can challenge your lower body with the resistance band. Place the resistance band around your ankles and walk sideways, pulling until you feel significant resistance in your thighs with each movement. Repeat until you hit muscle fail, then rest and repeat. With the band still around your ankles, shift your weight such that it is on one leg entirely, and extend the leg forward, then back, then to the side, then back, each time using the band for resistance. Make sure to switch legs so both sides get an equal workout.
You can also work your lower body simply by using your own weight. Pretend you are sitting in a chair; hold this position, making sure to engage your gluts. When you can’t hold the squat anymore, stand up, shake your legs out, and then do it again.
Try these resistance exercises when you can’t get to the gym to use the equipment. Invest in a good set of resistance bands for maximum home workout results.
